Smart Workout Diary

Cross-Leg Side Stretch Supine

The supine cross-leg side stretch is a gentle floor stretch performed lying on your back with the legs crossed and shifted to one side. It mainly lengthens the obliques and side of the trunk, while also providing a mild stretch through the hips and lower back. It can support flexibility, relaxation, and comfortable trunk mobility.

Demonstration

Cross-Leg Side Stretch Supine — demonstration 1
Cross-Leg Side Stretch Supine — demonstration 2

Instructions

  1. Lie on your back on a comfortable mat with your arms relaxed by your sides and both legs long.
  2. Cross your legs at the ankles, keeping the knees comfortably straight or softly bent as needed.
  3. Reach both arms overhead and gently move your crossed legs and arms toward the same side, creating a long C-shape through your body.
  4. Keep both shoulders grounded as much as comfortably possible, and avoid forcing your hips or lower back.
  5. Breathe slowly and hold the gentle side stretch without bouncing.
  6. Return to center, uncross and re-cross the legs if desired, then repeat evenly on the other side.
Muscle Group
Obliques
Other Muscle Groups
Lower Back
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use a gentle range. You should feel mild lengthening along the side of the body, not sharp pain or pinching.
  2. Keep the movement slow. Do not pull the legs farther with momentum or bounce at the end position.
  3. Adjust the knees. Bend them slightly if straight legs make your lower back feel strained.
  4. Breathe into the side ribs. Slow, relaxed breaths can help you settle into the stretch.
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