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Glutes · Beginner

Lying Cross Over Knee Pull Down Stretch

Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the glutes.

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Lying Cross Over Knee Pull Down Stretch demonstration

Exercise overview

Training details

GlutesAbductors

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Lie flat on your back with both knees bent and feet flat on the floor.
  2. 02Cross one ankle over the opposite knee, forming a figure four.
  3. 03Gently pull the uncrossed knee toward your chest while keeping your shoulder blades on the ground.
  4. 04Hold the position for 15-30 seconds, then switch sides.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLying Cross Over Knee Pull Up Stretch

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Alternatives

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