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Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg) Alternative

12 substitute exercises that target the same muscles

1
Glute Bridge Hip Abduction demonstration

Glute Bridge Hip Abduction
2
Double Pigeon Pose demonstration

Double Pigeon Pose
3
Seated Pigeon Stretch demonstration

Seated Pigeon Stretch
4
Kneeling Straight Leg Circle demonstration

Kneeling Straight Leg Circle
5
Kneeling Forward Hip Circles demonstration

Kneeling Forward Hip Circles
6
Bent Leg Side Kick (Kneeling) demonstration

Bent Leg Side Kick (Kneeling)
7
Swim Leg Circle demonstration

Swim Leg Circle
8
Kneeling Leg Half Circle demonstration

Kneeling Leg Half Circle
9
Roll Hip Lat Stretch demonstration

Roll Hip Lat Stretch
10
Bridge Hip Abduction demonstration

Bridge Hip Abduction
11
Glute Bridge Hold with Kick demonstration

Glute Bridge Hold with Kick
12
Band Seated Hip External Rotation demonstration

Band Seated Hip External Rotation

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg) trains

Primary Gluteus Maximus Gluteus Medius

Secondary Sartorius Tensor Fasciae Latae

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