Legs · Bodyweight
Lying Crossover Stretch
How to do the lying crossover 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 with arms out to the sides for stability. Bring one knee up, then let it cross over your body toward the opposite side and rest it on the floor while keeping both shoulders down. Hold the stretch through your hip and lower back, then switch sides.
- 1A stretch through the outer hip, glute, and lower back
- 2Both shoulder blades staying flat on the floor
- 3Slow, relaxed breathing as the hip eases into the rotation
Common mistakes
- Forcing the knee down and lifting the opposite shoulder
- Bouncing or yanking into the stretch
- Holding your breath or tensing through the spine
Muscles worked
The lying crossover stretch mainly works the glutes, with the lower back and obliques assisting.
- GlutesPrimary
- Lower BackSupport
- ObliquesSupport
- LatsMinor
Kovo programs the lying crossover 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
- How to do the agility ladder drill
- 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.