# Cross-Leg Side Bend Stretch | FREE 4K Videos | 321 STRONG

> Desk work eliminates lateral movement from your day, causing the TFL and IT band to stiffen from disuse. The cross-leg side bend stretch targets the outer hip and thigh in a way that seated stretches cannot, directly addressing the lateral tightness that develops from hours of sitting in a fixed, forward-facing position.

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# Cross-Leg Side Bend Stretch
  Lateral hip and IT-band lengthening with a standing side bend. 

       
                    
## About This Video
  Desk work eliminates lateral movement from your day, causing the TFL and IT band to stiffen from disuse. The cross-leg side bend stretch targets the outer hip and thigh in a way that seated stretches cannot, directly addressing the lateral tightness that develops from hours of sitting in a fixed, forward-facing position. 

  
### How to Perform This Technique
    1  Stand with your feet together and cross your right leg behind your left leg so the outside of your right foot is planted next to your left foot.

   2  Raise your right arm overhead and keep your left hand resting on your left hip for stability.

   3  With your hips facing forward, slowly bend your upper body to the left, reaching your right arm over and across as you side bend.

   4  You should feel the stretch along the outer right hip, through the TFL, and down the outer thigh where the IT band runs.

   5  Hold the side bend for 30 seconds, breathing deeply and reaching a fraction further with each exhale.

   6  Return to center, uncross your legs, and repeat on the opposite side by crossing your left leg behind the right and bending to the right.

   7  Complete 2 sets per side.

    
### Benefits
      Targets the TFL (tensor fasciae latae, the muscle at the outer hip) and IT band that stiffen when lateral movement disappears from your day     Addresses the outer hip and thigh tightness that seated stretches cannot fully reach     Leaves your hips and outer legs feeling open and grounded — a satisfying hold that pays off after any lower-body session     Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body. 

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#### Video Details
   Duration: 1:02   Quality: 4K (2160p)   Level: All Levels      
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