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Lying Crossover Stretch
Lie flat on your back with arms extended out to the sides in a 'T' shape. Bend one knee and gently cross it over your body toward the opposite side, keeping your shoulders flat on the ground to feel a stretch through your obliques and lower back. Hold briefly, then return to the starting position and switch sides.
- Target muscles
- Obliques
- Also works
- Lower back, Glutes
- Equipment
- Bodyweight
- Training style
- Yoga and Pilates, Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 75 of 100
Lying Crossover Stretch: how to do it
- Begin by lying flat on your back on a comfortable surface, such as a yoga mat.
- Extend your arms out to the sides to form a 'T' shape, keeping your palms facing upward.
- Bend one knee and bring it across your body toward the opposite side, aiming to touch the floor with your knee. Keep the other leg extended and straight.
- Rotate your torso gently to allow the stretch to deepen, while keeping your shoulders flat on the ground.
- Hold this position for 20-30 seconds, breathing deeply and relaxing into the stretch.
- Slowly return to the starting position and repeat the movement on the other side.
- Perform the stretch for the desired number of repetitions or duration on each 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
One common mistake is lifting your shoulders off the floor, which reduces the stretch on your obliques. Another is pushing your knee down aggressively, which can strain the lower back — instead, let gravity do the work.
Alternatives
More Obliques exercises
Questions about Lying Crossover Stretch
What muscles does the Lying Crossover Stretch work?
The Lying Crossover Stretch primarily targets the obliques, helping improve flexibility through your sides. It also engages the lower back and glutes as supporting muscles, making it great for overall core mobility.
Do I need any equipment for the Lying Crossover Stretch?
No equipment is required for this stretch — your body weight is enough. A yoga mat or soft surface can make the exercise more comfortable, especially for your spine and hips.
Is the Lying Crossover Stretch suitable for beginners?
Yes, it’s beginner-friendly and easy to perform at home. Just remember to move slowly and avoid forcing your knee down if you feel discomfort in your back or hips.
What are common mistakes to avoid during the Lying Crossover Stretch?
One common mistake is lifting your shoulders off the floor, which reduces the stretch on your obliques. Another is pushing your knee down aggressively, which can strain the lower back — instead, let gravity do the work.
How long should I hold the Lying Crossover Stretch?
Hold each side for 20–30 seconds, focusing on controlled breathing. You can repeat 2–3 times per side for optimal mobility and recovery benefits.
What safety tips should I follow for the Lying Crossover Stretch?
Avoid jerking movements and keep the stretch gentle, especially if you have lower back issues. Stop immediately if you feel sharp pain, and consult a professional if you have any spinal injuries.
Are there variations of the Lying Crossover Stretch?
Yes, you can straighten your leg instead of keeping it bent for a deeper stretch, or use a stability ball under your knee for supported movement. Adding slow breathing techniques can also enhance relaxation and muscle release.