Lying Crossover Stretch
Expert Advice
Ensure that both shoulders remain flat on the ground throughout the stretch to maximize the stretch in the glutes and lower back. If your shoulders lift off the ground, ease up on the stretch to avoid straining your muscles.
How-to-do Steps
- Lie flat on your back on a comfortable surface, with your arms extended out to the sides in a 'T' formation.
- Bring your right knee up towards your chest, then gently cross it over your left side, while keeping your left leg straight.
- Turn your head to look at your right hand, creating a gentle spinal twist.
- Hold the stretch for 15-30 seconds, breathing deeply and relaxing into the stretch with each exhale.
- Slowly return your right leg and head to the starting position.
- Repeat the stretch with your left knee, crossing it over your right side and turning your head to look at your left hand.
- Hold the stretch on this side for the same amount of time, then return to the starting position.
- Repeat the stretch 2-3 times on each side, or as needed.
Track Lying Crossover Stretch in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Lying Crossover Stretch primarily targets the Abs, Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs50%
Glutes50%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner2 x 20s
Intermediate3 x 30s
Advanced3 x 45s
Frequently Asked Questions
What muscles does Lying Crossover Stretch work?
Lying Crossover Stretch primarily targets the Abs, Glutes. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Lying Crossover Stretch?
For beginners, start with 2 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 3 sets of 45s. Adjust based on your goals and recovery capacity.
Is Lying Crossover Stretch suitable for beginners?
Yes, Lying Crossover Stretch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
