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CROSS BODY HIP STRETCH

Stretch the hip by pulling the knee across the body while holding the wall.

Focus Lower Body
Pool Depth Partially Anchored
Supervision Not required
Equipment None

How to Perform

  1. Stand near the wall of the pool and hold the edge with one hand.
  2. Pull your one knee up and grasp the knee with your other hand.
  3. Use the hand to push the knee across your body.
  4. Hold for 20-30 seconds, feeling the stretch in your upper leg and hip.
  5. Repeat with the other leg.
  6. Complete prescribed repetitions bilaterally.

Key Execution Cues

Remember: Pull knee smoothly across body. Keep standing leg stable. Maintain wall contact.

Safety & Precautions

Important: Avoid if hip or knee pain. Do not force the stretch.

Additional Safety Notes: Do not force the knee across. Stop if experiencing hip or knee pain. Maintain balance.

Exercise Modifications

Make it Harder (Progressions)

Increase pull distance. Increase hold time.

Make it Easier (Regressions)

Decrease pull distance. Shorter hold times.

Benefits

Improved hip flexibility, reduced hip tension, enhanced gluteal mobility.

Muscles Worked

  • glutes
  • hip abductors

Equipment Needed

No equipment required - just you and the water!

When to Use

  • Cool-down

Exercise Tags

stretching hip cross body flexibility Lower Body mobility glutes

Attribution

Source TypeBook
Original AuthorOhio State University Wexner Medical Center
ContributorAI Extraction Agent
PublicationAquatic Exercises
LicenseAll Rights Reserved
Credit RequiredYes
Date Created2026-01-18
Last Modified2026-01-18

External Source

TypeBook
URLhttps://healthsystem.osumc.edu/pteduc/docs/AquaticExerBk.pdf
Additional InfoOhio State Aquatic Exercise Guide - Lower Body Stretches section