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

12 substitute exercises that target the same muscles

1
Glute Bridge Hold with Kick demonstration

Glute Bridge Hold with Kick
2
Kneeling Straight Leg Circle demonstration

Kneeling Straight Leg Circle
3
Kneeling Forward Hip Circles demonstration

Kneeling Forward Hip Circles
4
Glute Bridge Hip Abduction demonstration

Glute Bridge Hip Abduction
5
Roll Hip Lat Stretch demonstration

Roll Hip Lat Stretch
6
Resistance Band Monster Walk demonstration

Resistance Band Monster Walk
7
Bridge Hip Abduction demonstration

Bridge Hip Abduction
8
Seated Pigeon Stretch demonstration

Seated Pigeon Stretch
9
Bent Leg Side Kick (Kneeling) demonstration

Bent Leg Side Kick (Kneeling)
10
Swim Leg Circle demonstration

Swim Leg Circle
11
Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg) demonstration

Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg)
12
Kneeling Leg Half Circle demonstration

Kneeling Leg Half Circle

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

Primary Gluteus Maximus Gluteus Medius

Secondary Hamstrings

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