Lying Crossover

Lying Crossover is a advanced-level exercise in the stretching category that primarily works the abductors. It is performed with bodyweight.

How to do it

1. 1Lie on your back with your legs extended.
2. 2Cross one leg over your body with the knee bent, attempting to touch the knee to the ground. Your partner should kneel beside you, holding your shoulder down with one hand and controlling the crossed leg with the other. this will be your starting position.
3. 3Attempt to raise the bent knee off of the ground as your partner prevents any actual movement.
4. 4After 10-20 seconds, relax the leg as your partner gently presses the knee towards the floor. Repeat with the other side.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.