BL - Crossover Bent Leg Extension (lying)

Crossover Bent Leg Extension (lying) (Beginner)

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e.g. I have much more resistance on my right side compared to my left side in this movement.

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Start Stretch HerePosition One
Crossover Bent Leg Extension (lying) - Starting Stretch Position
Eccentric Stretch
Continuously activate the outer backside of your thighs while moving from position one into position two. Stretching happens throughout the movement, not just at the end position.
Concentric Strength
Continuously activate the outer backside of your thighs while moving from position one into position two.
End Stretch HerePosition Two
Crossover Bent Leg Extension (lying) - Ending Stretch Position
Isometric Stretch
Continue to activate the outer backside of your thighs while remaining in position two. Stay active to protect yourself from overstretching and injury.
Isometric Strength
Continue to activate the outer backside of your thighs while remaining in position two.

Target Area

Outer Back Thighs, Lateral Hamstrings

Biceps femoris, gluteus maximus, gastrocnemius, tibialis posterior

Getting Into Position

Lie down on your back. Grab the outside of one foot with the arm from the opposite side of your body.

Flexibility Training

Eccentric Stretch

Begin in position one and activate the outer backside of your thighs by naturally resisting and generating tension while moving into position two.

Start with your leg bent, with your heel near your glutes. Continuously contract your hamstrings by kicking your heel down toward your glutes as you overcome this force with your other arm, pulling your heel up and across your body to elongate your lateral hamstrings.

Isometric Stretch

Continue to activate the outer backside of your thighs while remaining in position two.

Strength Training

Concentric Strength

Begin in position two and activate the outer backside of your thighs by contracting the target muscles as you move into position one.

Start with your leg in an extended position. Kick your heel down toward your glutes as you use your hand to slow down this movement to strength train your lateral hamstrings.

Isometric Strength

Continue to activate the outer backside of your thighs while remaining in position one.

Video