Cross-Leg Hamstring and Knee Stretch

The cross-leg hamstring and knee stretch is similar to the double-leg hamstring stretch. The main difference is that the cross-leg stretch targets one leg at a time and emphasizes knee flexibility more. This exercise is useful when you need greater knee flexibility for the wushu front stretchkick. Find more stretching instructions at Stretching Main.

Execution

1. Stand upright with both knees fully extended.
2. Cross your right foot over your left foot, so your legs are crossed.
3. To stretch your hamstring and the area around your knee, bend forward without rounding your back. Keep your upper body straight or slightly hollowed. Only the hamstrings of the front leg should be stretched—not the muscles in your back.
4. You can either place your hands on your leg to keep the knee extended or reach toward the floor.

Advice

• For dynamic stretching, move slowly and with focus. When stretching around the knee, be cautious with dynamic techniques. Exhale as you bend down and inhale as you come back up.
• Do not perform this stretch if you have pain in your knees or hips.
• Avoid using knee bandages during cross-leg hamstring stretches.
• This is a common stretch used by runners.
• When I mention "knee stretches," I refer to stretches targeting the tendons around the knee area.

Suggestions

• Standing Double-Leg Hamstring & Knee Stretch
• Dynamic Stretching
• Straight Wushu Stretchkick Stretch
• Lying Leg Curl

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