The hip roll with legs extended is an advanced version of the basic hip roll. It is somewhat awkward to perform, and may be difficult for those with limited rotational flexibility in the hip.

This exercise is going to stretch and strengthen the muscles of hip and thigh as well. The shoulders also get a workout. They are constantly activated to keep the body stable during the exercise. The hip roll is sometimes referred to as the hip crossover. Instructions are as follows:

Lie down on a workout mat. Extend both arms out to the side, palms face down. Lift both legs in the air and put your feet together. Lower both legs to one side of the body as far as you can. As you roll the hips, aim to keep your feet together. Return to the starting point. Repeat the movement on the opposite side of the body. Try not to let the shoulders come up off the floor. As you are performing the hip roll, you may notice that there is a tendency to slide out of position. There are two remedies for this: 1) You can limit your range of motion 2) You can try holding onto a fixed object.