Lying Crossover Stretch

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended.
2. Extend your arms out to the sides in a 'T' position with palms facing down for stability.
3. Bend your right knee and place the sole of your right foot lightly on your left thigh just above the knee.

How to do it

1. Exhale as you slowly lower your right knee across your body toward the floor on your left side.
2. Gently place your left hand on the outside of the right knee to assist the stretch, but do not force it.
3. Hold the position for 20-30 seconds, taking deep diaphragmatic breaths to encourage muscle relaxation.
4. Inhale as you slowly return to the center, then switch legs and repeat on the opposite side.

Form checklist

• Keep both shoulder blades pinned firmly to the floor at all times.
• Move in a slow, controlled manner without any bouncing or jerky movements.
• Turn your head to look toward the hand opposite of the direction your knee is moving.
• Only rotate as far as you can while maintaining shoulder contact with the mat.

Pro tips

• Focus on exhaling deeply during the rotation to allow the obliques and lower back muscles to release tension.
• To increase the glute stretch, pull your bent knee slightly higher toward your chest before crossing it over your body.

Make it harder

• Straighten the top leg as you cross it over to increase the lever length and intensify the stretch on the IT band and glutes.
• Active Variation: Instead of holding, move dynamically between sides, spending 2-3 seconds in the end range to improve active mobility.

Frequently asked

What muscles does the lying crossover stretch work?

The lying crossover stretch primarily targets the glutes, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the lying crossover stretch?

The lying crossover stretch requires no equipment — just your body weight.

Is the lying crossover stretch good for beginners?

Yes. The lying crossover stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

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• 90 To 90 Press StretchIntermediate · abs, glutes, and obliques