Lying Cross-Over Knee Pull-Up Stretch
Lie on your back with your right knee bent and left leg crossed over your right thigh. Grasp behind your right thigh and gently pull your leg toward your chest, keeping your left foot flexed. Hold the stretch, feeling it in your glutes and lower back, and avoid lifting your shoulders off the floor.
- Target muscles
- Glutes, Lower back
- Also works
- Hips
- Equipment
- Bodyweight
- Training style
- Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 20 of 100
Lying Cross-Over Knee Pull-Up Stretch: how to do it
- Lie on your back with your legs extended.
- Bend your right knee and place your right foot flat on the floor.
- Cross your left leg over your right thigh, keeping your left foot flexed.
- Place your hands behind your right thigh or around your right shin, depending on your flexibility.
- Gently pull your right leg towards your chest, keeping your left leg crossed over your right thigh.
- Hold the stretch for 30 seconds, feeling the stretch in your right hip and glute.
- Repeat on the other side.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
Avoid lifting your shoulders or head off the floor, as this can strain your neck and upper back. Also, keep your foot flexed to protect the knee joint and ensure the stretch targets the intended muscles.
Alternatives
More Glutes exercises
Questions about Lying Cross-Over Knee Pull-Up Stretch
Which muscles does the Lying Cross-Over Knee Pull-Up Stretch target?
This stretch primarily works the glutes and lower back, helping to relieve tension and improve flexibility in these areas. It also engages the hips as a secondary muscle group, making it beneficial for overall lower body mobility.
Do I need any equipment for the Lying Cross-Over Knee Pull-Up Stretch?
No equipment is needed for this stretch—just a flat, comfortable surface such as a yoga mat. You can perform it anywhere at home, in the gym, or even on a carpeted floor.
Is the Lying Cross-Over Knee Pull-Up Stretch suitable for beginners?
Yes, this is a beginner-friendly exercise because it is low-impact and easy to perform. Beginners should start gently and avoid pulling the knee too far to prevent overstretching.
What are common mistakes to avoid when doing the Lying Cross-Over Knee Pull-Up Stretch?
Avoid lifting your shoulders or head off the floor, as this can strain your neck and upper back. Also, keep your foot flexed to protect the knee joint and ensure the stretch targets the intended muscles.
How long should I hold the Lying Cross-Over Knee Pull-Up Stretch?
Hold the stretch for 20–30 seconds per side and repeat 2–3 times for optimal results. Focus on breathing deeply to allow your muscles to relax throughout the duration.
Are there safer modifications for people with lower back pain?
If you have lower back pain, keep the pull gentle and avoid forcing your knee toward the chest. You can also place a small cushion under your head or lower back for added support.
Are there variations of the Lying Cross-Over Knee Pull-Up Stretch?
Yes, you can perform this stretch seated, or try the figure-four stretch standing to engage balance muscles. These variations can help adapt the stretch for different flexibility levels or workout environments.