@gmoneymvmt: Can’t Sit Cross Legged? We take for granted being able to sit comfortably on the floor. Many adults and even teens these days struggle with even some of the most accessible postures such as cross legged sitting However, I don’t believe the best way to “restore” or develop the ability to sit cross legged is to just avoid chairs and attempt to sit cross legged all day long. Especially your knees are to the ceiling and pelvis completely tucked under It’s also very common to see one knee higher up than the other. Many will go straight to butterfly or frog stretches thinking the main restriction is in the adductors Going after external rotation of the hip directly will give the adductors space to lengthen and allow the knees to fall to the ground. Cross legged or even butterfly sitting requires flexion + external rotation + abduction. This means the internal rotators (TFL, anterior glute med/min) need to lengthen. We can expand range with figure 4 (seated or supine) stretching with contract/ relax/ agonist contract cycles, then work to reduce the active/passive gap with active assisted external rotation in seated or sidling as shown. Give these exercises a try and let me know how your crosslegged sitting or butterfly feels after.

Gmoneymvmt

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Friday 19 December 2025 18:40:56 GMT