u/Specialist_Candy_186

When I sit cross-legged on the floor (photo attached), my knees float really high instead of dropping toward the ground. I'm a guy in my 30s, reasonably active.

My own guess is that it's limited hip external rotation. What makes me think it's the hips and not something else: when I sit in a chair and rotate my knee outward, the range looks pretty normal to me. It's mainly in this seated floor position that the knees won't come down.

A few questions:

1. Does this actually look like a hip external rotation limitation, or could it be something else (adductor tightness, ankle/knee position, pelvic tilt, etc.)?
2. What stretches or drills would you recommend to bring the knees down over time?
3. Roughly how long does progress like this usually take with consistent practice?

Any advice appreciated. Thanks!