Lying Crossover
A partner assisted glute stretch done lying on your back with one knee bent across your body. Your partner holds the position while you gently push against their hold, which helps the hip relax further afterward.
- Primary musclesGlutes
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelAdvanced
How to do the lying crossover
- Lie on your back with both legs extended flat on the floor.
- Bend one knee and bring it across your body, aiming the knee toward the floor on the opposite side.
- Have your partner kneel beside you, holding one hand on your shoulder and the other on your crossed knee.
- Gently try to lift your bent knee off the floor while your partner resists the movement.
- Hold that effort for the prescribed time, then relax as your partner eases the knee gently toward the floor.
- Repeat the same sequence on the other side.
Original library instructions (4 steps)
- Lie on your back with your legs extended.
- Cross one leg over your body with the knee bent, attempting to touch the knee to the ground. Your partner should kneel beside you, holding your shoulder down with one hand and controlling the crossed leg with the other. this will be your starting position.
- Attempt to raise the bent knee off of the ground as your partner prevents any actual movement.
- After 10 to 20 seconds, relax the leg as your partner gently presses the knee towards the floor. Repeat with the other side.
Common mistakes
- Pushing too hard against your partner, which can strain the hip; use a light, steady effort instead.
- Letting the shoulder lift off the floor during the hold; your partner should keep it pinned down.
- Skipping communication with your partner about how much pressure feels right for you.
- Forcing the knee down after the hold instead of easing it gently as you relax.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 2 to 3 sets of 8 to 10 second holds per side, 20 to 30 seconds rest |
| Muscle | 2 to 3 sets of 10 to 15 second holds per side, 20 seconds rest |
| Endurance | 2 sets of 15 to 20 second holds per side, 15 to 20 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Only push as hard against your partner as feels comfortable; this works through a gentle contract and relax effect.
- Talk with your partner throughout so they know exactly how much to hold and how much to ease off.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the lying crossover good for beginners?
It can be done gently by anyone, but it needs a partner and clear communication. Advanced trainees often use it for a deeper hip release after training.
What muscles does the lying crossover work?
It mainly targets the glutes on the crossed leg side, releasing tension in the hip through the gentle contract and relax pattern.
