Cross your legs and fold to nail the outer hamstring and IT band.
The stretch lives in the back leg, lean slightly away from it to deepen it.
Crossing one leg in front of the other before folding shifts the stretch into the outer line of the back leg, the lateral hamstring and the tissue along the outside of the thigh that a standard forward fold barely touches. Runners and squatters accumulate tightness exactly there. It is a precise variation for a spot that is otherwise awkward to reach.
The back leg, the one being crossed behind. Cross the right foot over the left and you will feel it down the outer left hamstring, then swap the cross to hit the other side.
Keep both legs straight, that is what directs the stretch into the outer hamstring. If straight legs put the strain in your lower back instead, fold less deeply rather than bending the knees.
Around 30 seconds per side with slow breathing works well after training or running. Ease deeper on each exhale instead of bouncing toward the floor.
