How to Do a Crossover Hamstring Stretch

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced Version Frequency

Lengthening your hamstrings and outer hip muscles is easy if you know the right stretch. All you need is a doorway and a little bit of effort and you'll be on your way to stronger, more flexible legs and hips in no time!

Method 1
Getting in the Starting Position

  1. Image titled Do a Crossover Hamstring Stretch Step 1
    Lie on your back. Both of your legs should be straight, with your arms spread out to your sides and your head facing upwards.
  2. Image titled Do a Crossover Hamstring Stretch Step 2
    Take your outer leg and lift it into the air. Cross it over your other leg. Make sure your leg remains straight as you do this, or else the stretch won't be as effective.

Method 2
Performing the Exercise

  1. Image titled Do a Crossover Hamstring Stretch Step 3
    Hold this position for however long you can. As you do so, pull the toes of your crossed-over leg towards your body.
  2. Image titled Do a Crossover Hamstring Stretch Step 4
    Once you've stretched your initial outside leg, rearrange yourself (so that your other leg is the one you're crossing over) and repeat the exercise.

Method 3
Advanced Version

  1. 1
    To make this exercise more challenging you can try to extend your leg out further or pull it closer to your body. This will increase the degree of your stretch and make it even more effective.

Method 4

  1. 1
    Do this exercise for 45 seconds to 1 minute per set. Repeat until you've completed 6 sets (3 per side).
  2. 2
    In order to start seeing/feeling results, aim to do 6 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.


  • If you feel yourself straining during this exercise, you can move yourself further away from the doorway to alleviate that. Alternately, if you think you your leg could use a little more work, move closer to the doorway than you previously were.
  • The benefits of this exercise are increased strength and flexibility in your hamstrings and outer hip muscles.


  • Potential injuries that may be incurred if this exercise is performed incorrectly are

Things You Need

  • Doorway
  • Yoga mat (optional)

Article Info

Categories: Warm Ups Stretching and Flexibility