Substitute Stretch for Leg Cradle/90-90 Stretches?

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Are there any good substitutes for the leg cradle and 90-90 stretches? Traditional leg cradle stretches give me knee pain, while I am nowhere near flexible enough to do the 90-90 (kind of like http://www.bodyresults.com/_iexer/9090-3.jpg) with a near neutral spine.

I’ve been doing Nick Tumminello’s related stretch from How Not to Warm Up , but it hasn’t been super effective for me. My left leg external(?) rotator is extremely tight.

Thanks.

2

Get on all fours with one leg crossed in front of the other, then push your butt back. Same thing as the others only the floor is doing the work. If you have trouble with this, try first leaning into the hip on the leg-crossed side and then pushing backward.

3

Maybe this one…