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Glutes · Beginner

Lying Cross Over Knee Pull Up 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 Up Stretch demonstration

Exercise overview

Training details

GlutesLower Back

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back with your legs extended straight.
  2. 02Bend one knee and cross it over your body toward the opposite shoulder.
  3. 03Keep your shoulders flat on the ground and breathe deeply.
  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 Down Stretch

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Alternatives

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