Lying Crossover Stretch

Lying Crossover Stretch


The lying crossover stretch is a stretching exercise that targets the lower back and hips. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee and gently pull the knee towards your chest, feeling a stretch in the hip and lower back. Hold for 15-30 seconds and repeat on the other side.

Muscle Group

Equipment Required

Lying Crossover Stretch Instructions

  1. Start by lying on your back with your arms out to the sides, palms facing up.
  2. Bend your knees and bring your feet flat on the ground, hip-width apart.
  3. Keeping your shoulders on the ground, slowly lower both knees to one side, aiming to touch the ground with your knees.
  4. Hold the stretch for 10-15 seconds, feeling the stretch in your lower back and hips.
  5. Slowly bring your knees back to center and repeat on the other side.
  6. Repeat the stretch 2-3 times on each side.

Lying Crossover Stretch Form & Visual

Lying Crossover Stretch

Lying Crossover Stretch Benefits

  • Stretches the chest muscles
  • Improves posture
  • Relieves tension in the shoulders and upper back
  • Increases flexibility in the shoulders
  • May help alleviate pain in the neck and shoulders

Lying Crossover Stretch Muscles Worked

  • Pectoralis Major
  • Pectoralis Minor
  • Anterior Deltoids
  • Serratus Anterior

Lying Crossover Stretch Variations & Alternatives

  • Standing Crossover Stretch
  • Seated Crossover Stretch
  • Wall Crossover Stretch
  • Doorway Crossover Stretch
  • Partner Crossover Stretch