Lying Cross-Over Knee Pull-Down Stretch
Lie on your back with one arm extended to the side for support. Bend one knee and cross it over your body toward the opposite side, using your opposite hand to gently pull the knee closer to the ground while keeping your shoulders flat. Hold the stretch, feeling a gentle twist through your torso and glutes.
- Target muscles
- Obliques, Glutes
- Also works
- Lower back, Upper legs
- Equipment
- Bodyweight
- Training style
- Yoga and Pilates, Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 75 of 100
Lying Cross-Over Knee Pull-Down Stretch: how to do it
- Begin by lying flat on your back on a comfortable surface, such as a yoga mat.
- Extend one arm out to the side, keeping it flat on the ground for stability.
- Bend one knee and bring it across your body towards the opposite side, aiming to touch the ground with your knee.
- Use your opposite hand to gently pull the bent knee closer to the ground, increasing the stretch.
- Keep your shoulders flat on the ground and avoid lifting them as you twist your torso.
- Hold the stretch for the desired duration, focusing on your breathing and relaxing into the position.
- Slowly return to the starting position and 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
A common mistake is lifting the shoulders off the floor, which reduces the twist’s effectiveness. Also, avoid pulling the knee aggressively—excess force can strain the lower back or hips.
Alternatives
More Obliques exercises
Questions about Lying Cross-Over Knee Pull-Down Stretch
Which muscles does the Lying Cross-Over Knee Pull-Down Stretch work?
This stretch primarily targets the obliques and glutes, helping improve rotational mobility and hip flexibility. It also engages the lower back and upper legs as supporting muscles during the twist.
Do I need any equipment for the Lying Cross-Over Knee Pull-Down Stretch?
No equipment is required—it's a bodyweight stretch you can perform anywhere. A yoga mat is recommended for comfort, but you can also use a towel or soft carpet if a mat isn’t available.
Is the Lying Cross-Over Knee Pull-Down Stretch suitable for beginners?
Yes, it's beginner-friendly when performed gently and slowly. New exercisers should avoid forcing the knee to the floor and focus on feeling a light, controlled stretch instead.
What are common mistakes to avoid with this stretch?
A common mistake is lifting the shoulders off the floor, which reduces the twist’s effectiveness. Also, avoid pulling the knee aggressively—excess force can strain the lower back or hips.
How long should I hold the Lying Cross-Over Knee Pull-Down Stretch?
Hold the stretch for 20–30 seconds per side, focusing on steady breathing. Repeat for 2–3 rounds to improve flexibility and release tension in the lower back and hips.
What safety tips should I follow when performing this stretch?
Move into the stretch slowly to prevent muscle strain. People with lower back or spinal issues should consult a healthcare provider before adding deep rotational movements to their routine.
Are there variations of the Lying Cross-Over Knee Pull-Down Stretch?
Yes, you can perform a bent-knee version for a gentler stretch or straighten the top leg for a deeper challenge. Using a stability ball or yoga block under the knee can also help control stretch intensity.