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Glutes · Beginner

Lying Leg Overs

Dynamic supine cross-body leg sweep for controlled hip and trunk rotation.

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Lying Leg Overs demonstration

Exercise overview

Training details

GlutesHamstringsLower Back

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with the arms extended to the sides and both shoulders pressed into the floor.
  2. 02Raise one straight leg toward the ceiling while keeping the opposite leg long.
  3. 03Guide the raised leg across the body toward the opposite hand as the pelvis rotates.
  4. 04Keep both shoulders grounded and move only through a controlled range.
  5. 05Return the leg to center slowly, complete the repetitions, and switch sides.

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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 Trunk Rotation StretchRelated variationReclined Spinal Twist

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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