Knee Across The Body
A beginner mobility exercise that works the glutes.
Starting position
End position
How to Do Knee Across The Body
- Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)
- Place your left arm comfortably beside you and turn your head to the left. Imagine you have a weight tied to your tailbone. let your tailbone fall back toward the floor as your chest reaches in the opposite direction to stretch your lower back. Switch sides.
Muscles Worked
Alternatives to Knee Across The Body
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
One Knee To Chest
A beginner compound mobility exercise that works the glutes.
-
2
Ankle On The Knee
A beginner mobility exercise that works the glutes.
-
3
Hip Circles (prone)
A beginner isolation mobility exercise that works the glutes, needing no equipment.
-
4
Standing Hip Circles
A beginner isolation mobility exercise that works the glutes, needing no equipment.
-
5
Iliotibial Tract-SMR
An intermediate isolation mobility exercise that works the glutes, using a foam roller.
-
6
Lying Crossover
An advanced mobility exercise that works the glutes, needing no equipment.
-
7
Lying Glute
An advanced mobility exercise that works the glutes, needing no equipment.
-
8
Piriformis-SMR
An intermediate isolation mobility exercise that works the glutes, using a foam roller.
-
9
Seated Glute
An advanced mobility exercise that works the glutes, needing no equipment.
-
10
Windmills
An intermediate mobility exercise that works the glutes.
Frequently Asked Questions
What muscles do knee across the body work?
Knee Across The Body primarily works the glutes. The lower back assist as secondary muscles.
What equipment do I need for knee across the body?
The source dataset does not record equipment for knee across the body. Check the instructions above before you set up.
Knee Across The Body: is it suitable for beginners?
Yes. Knee Across The Body is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of knee across the body?
One Knee To Chest, Ankle On The Knee, Hip Circles (prone) train the same primary muscles and are listed with 7 more alternatives above.
How do I log knee across the body in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the glutes on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Knee Across The Body with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.