How to do the Lying Crossover
- Lie on your back with your legs extended.
- Cross 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.
- Attempt to raise the bent knee off of the ground as your partner prevents any actual movement.
- After 10-20 seconds, relax the leg as your partner gently presses the knee towards the floor. Repeat with the other side.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | abductors |
| Equipment | no equipment |
| Difficulty | expert |
Train the same muscles a different way
4 alternatives for the same abductors, with and without kit.
Easier than the Lying Crossover
Same movement pattern, lower entry difficulty — work up from here.
Common questions
What muscles does the Lying Crossover work?
The Lying Crossover primarily works the abductors. IT Band and Glute Stretch, Iliotibial Tract-SMR, and Hip Circles (prone) train the same muscle, across 5 equipment types.
What equipment do you need for the Lying Crossover?
None — the Lying Crossover is bodyweight, so it works at home, in a hotel room or outdoors. IT Band and Glute Stretch and Iliotibial Tract-SMR also need nothing.
Is the Lying Crossover suitable for beginners?
It is rated expert. Start with IT Band and Glute Stretch and Iliotibial Tract-SMR and work up.
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