Legs · Bodyweight
Alternate Knee Cross Over Sit Against Wall
How to do the alternate knee cross over sit against wall, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Sit on the floor with your back against a wall, knees bent and feet flat. Drop one knee across your body toward the opposite side while keeping your back against the wall, then return to center and repeat with the other knee. Move in a controlled, alternating rhythm to open the hips.
- 1Feel the stretch and rotation through the outer and inner hip
- 2Keep your back pressed against the wall as the knee crosses over
- 3Let the movement come from your hip, not your lower back
Common mistakes
- Don't let your shoulders peel off the wall
- Avoid forcing the knee down past a comfortable range
- Don't rush; control the cross-over and return
Muscles worked
The alternate knee cross over sit against wall mainly works the glutes, with the external rotators, lower abs, obliques, adductors, and hip flexors assisting.
- GlutesPrimary
- External RotatorsSupport
- Lower AbsSupport
- ObliquesSupport
- AdductorsSupport
- Hip FlexorsSupport
- Lower BackMinor
- Upper AbsMinor
- Internal RotatorsMinor
Kovo programs the alternate knee cross over sit against wall for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
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Last reviewed June 2026.