Standing crossed-leg side reach

With one leg crossed behind the other, you reach that side's arm overhead and push the hip out while the trunk arcs away: one long stretch from the outer hip up the side of the trunk. It reaches the muscles that pull on the IT band, not the band itself, which barely stretches.

Movement guide

Standing crossed-leg side reach

DemandEasy

Equipment requiredBodyweight

Muscle focusHip abductors · Abs · Back

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Overhead side bend demonstrated on the 3D figure

3D demoOverhead side bendBeginner · No equipment

Suggested next step, beginner grade.

This move

Standing crossed-leg side reachBeginner · No equipment

Beginner grade.

Harder option

Gate Pose (Parighasana) demonstrated on the 3D figure

3D demoGate Pose (Parighasana)Beginner · No equipment

Suggested next step, beginner grade.

Source-researched guide. Clinical review is pending.

How to move

Stand side-on to a wall with your left hand near it if you need balance. Cross the right foot behind the left.
Reach the right arm overhead.
Push the right hip out to the right while you arc the arm and trunk to the left.
Keep both feet planted and the chest facing forward; do not twist.
Breathe slowly into the right ribs for 3 to 5 breaths.
Come up slowly and switch sides.

Form cues

Push the back hip out rather than sinking into the front hip.
Keep the chest facing forward, not turning toward the floor.
Avoid: locking the knees hard or letting the head drop forward.

Practice and cautions

2 to 3 holds of 20 to 30 seconds per side, or 5 slow reaches per side. An editorial starting point: there are no trials of this stretch.

Hold a wall if your balance is limited. After a hip replacement, ask your surgeon before crossing the legs or reaching across the midline. If you have pain over the bony point on the outside of the hip, skip it: pushing the hip out with the leg crossed squeezes the gluteal tendons against the bone. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Hip abductors. Also: Abs, Back.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Workouts that use it

Fascia release for legs · 20 min

Similar moves

Standing spiral reach demonstrated on the 3D figure

3D demoStanding spiral reachBeginner · No equipment

Half moon pose (Ardha Chandrasana) demonstrated on the 3D figure

3D demoHalf moon pose (Ardha Chandrasana)Advanced · A step

Tree pose (Vrksasana) demonstrated on the 3D figure

3D demoTree pose (Vrksasana)Beginner · No equipment

Crab Reach demonstrated on the 3D figure

3D demoCrab ReachIntermediate · No equipment

Single Leg Reach Matrix demonstrated on the 3D figure

3D demoSingle Leg Reach MatrixIntermediate · No equipment

Single-leg stand demonstrated on the 3D figure

3D demoSingle-leg standBeginner · A wall

Browse more

Questions people ask

What muscles does the Standing crossed-leg side reach work?

Mainly the hip abductors, with help from the abs and back.

What equipment do I need for the Standing crossed-leg side reach?

No equipment: your body weight and a little floor space.

Is the Standing crossed-leg side reach good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Gate Pose (Parighasana).

What is an easier alternative to the Standing crossed-leg side reach?

Try the Overhead side bend. It is the suggested step down from this move.

How do I make the Standing crossed-leg side reach harder?

Progress to the Gate Pose (Parighasana), or add load, range or slower lowering once your form is solid.