Exercise
CROSS LEG ERECTOR SPINAE
Stand
Squat
Form cues
Lie on your back with one leg extended flat and the other bent and crossed over it.
Use the arm on the extended-leg side to gently push the crossed knee toward the floor.
Keep your shoulders flat on the ground throughout the stretch.
Breathe steadily and deepen the stretch on each exhale.
Hold 15–30 seconds per side, then switch.
Instructions
Step-by-step technique
Lie flat on your back with one leg extended. Bend the other knee and cross that foot over the extended leg, resting the ankle just above the knee.
Place your arm (on the same side as the extended leg) against the outside of the bent knee and apply gentle downward pressure, rotating the lower back and glutes into a stretch.
Keep your opposite shoulder firmly on the floor. Hold the stretch for 15–30 seconds, breathing deeply. Release and repeat on the other side.