If you struggle to sit cross-legged, a Pilates instructor suggests opening your hips with these four exercises

Many adults find themselves unable to sit cross-legged comfortably after years of limited movement. According to Jill Drummond, a certified personal trainer and fitness lead at BODYBAR Pilates, this issue stems from a combination of hip joint mobility, muscle flexibility, and strength. If your body lacks these, you will likely experience tension when attempting to sit on the floor.

Drummond explains that while some people have natural anatomical limitations that make this position difficult, most can improve their range of motion through consistent practice. Focusing on the glutes, hip flexors, inner thighs, and hamstrings is key to creating more space in the hip joint.

To address this, she suggests four specific movements. The elevated glute bridge strengthens the posterior chain, while the supine butterfly stretch assists in releasing adductor tension. A four-part hip-strengthening series—consisting of donkey kicks, wide sweeps, lifts, and hamstring curls—targets the muscles responsible for hip function.

Finally, the runner's lunge serves to lengthen the hip flexors and quadriceps, which often become tight after long periods of sitting. By incorporating these exercises into a regular routine, you can improve your mobility and reduce the discomfort associated with cross-legged sitting.