Stick Standing Crossed Legs Twisting Bend Stretch

Muscles worked

Setup

1. Stand upright holding a stick or PVC pipe across your upper traps with a wide, comfortable grip.
2. Cross your right leg over your left, placing the right foot firmly on the ground outside the left foot.
3. Ensure your weight is balanced between both feet and your knees are slightly unlocked (soft knees).
4. Engage your core and pull your shoulder blades down and back.

How to do it

1. Inhale and hinge at the hips, pushing your glutes backward while maintaining a flat, neutral spine.
2. Once you feel a deep stretch in the hamstrings, exhale and rotate your torso toward the side of the front leg.
3. Pause briefly at the bottom of the rotation to feel the stretch in the outer hip and obliques.
4. Inhale as you rotate back to center, then drive your hips forward to return to the starting standing position.

Form checklist

• Keep your spine neutral and avoid rounding the lower back during the hinge.
• Ensure the stick remains level and does not tilt excessively during the initial hinge phase.
• Keep your head in line with your spine, avoiding the urge to look up or tuck the chin too hard.
• Focus on the rotation coming from the thoracic spine (mid-back) rather than the lumbar spine (lower back).

Pro tips

• Actively pull the stick against your traps to engage the trapezius and stabilize the scapulae throughout the movement.
• To deepen the glute stretch, focus on pushing the hip of the back leg outward as you rotate the torso in the opposite direction.
• Maintain constant tension in your abdominals to protect the lower back during the combined hinge and twist.

Make it harder

• Perform the movement with a 3-second pause at the peak of the rotation to further challenge balance and core control.
• Use a weighted bar instead of a light stick to increase the demand on the spinal erectors and obliques.

Frequently asked

What muscles does the stick standing crossed legs twisting bend stretch work?

The stick standing crossed legs twisting bend stretch primarily targets the glutes, hamstrings, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the stick standing crossed legs twisting bend stretch?

The stick standing crossed legs twisting bend stretch requires no equipment — just your body weight.

Is the stick standing crossed legs twisting bend stretch good for beginners?

The stick standing crossed legs twisting bend stretch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Barbell Clean PullAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Deadlift 360 DegreesIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Full CleanAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius