Legs · Bodyweight
Lying Cross Over Knee Pull Down Stretch
How to do the lying cross over knee pull down stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Lie on your back and pull one bent knee across your body toward the opposite side, keeping both shoulders on the floor. Feel the stretch through your outer hip, glute, and lower back, hold, then switch sides.
- 1Feel the stretch through your outer hip, glute, and lower back
- 2Keep both shoulders flat as the knee crosses over
- 3Let your spine rotate gently and breathe into it
Common mistakes
- Don't yank the knee down past a comfortable range
- Avoid lifting your opposite shoulder off the floor
- Don't force the twist; let it ease in
Muscles worked
The lying cross over knee pull down stretch mainly works the glutes, with the lower back and obliques assisting.
- GlutesPrimary
- Lower BackSupport
- ObliquesSupport
- Lower AbsMinor
Kovo programs the lying cross over knee pull down stretch 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.
More glutes exercises
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- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.