Lying Crossover
An advanced mobility exercise that works the glutes, needing no equipment.
Starting position
End position
How to Do 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
Alternatives to Lying Crossover
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.
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1
Lying Glute
An advanced mobility exercise that works the glutes, needing no equipment.
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2
Seated Glute
An advanced mobility exercise that works the glutes, needing no equipment.
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3
Ankle On The Knee
A beginner mobility exercise that works the glutes.
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4
Iliotibial Tract-SMR
An intermediate isolation mobility exercise that works the glutes, using a foam roller.
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5
IT Band and Glute Stretch
An intermediate mobility exercise that works the glutes.
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6
Knee Across The Body
A beginner mobility exercise that works the glutes.
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7
One Knee To Chest
A beginner compound mobility exercise that works the glutes.
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8
Piriformis-SMR
An intermediate isolation mobility exercise that works the glutes, using a foam roller.
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9
Windmills
An intermediate mobility exercise that works the glutes.
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10
Hip Circles (prone)
A beginner isolation mobility exercise that works the glutes, needing no equipment.
Frequently Asked Questions
What muscles do lying crossover work?
Lying Crossover primarily works the glutes.
What equipment do I need for lying crossover?
None. Lying Crossover is a bodyweight movement you can do anywhere you have floor space.
Lying Crossover: is it suitable for beginners?
Lying Crossover is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of lying crossover?
Lying Glute, Seated Glute, Ankle On The Knee train the same primary muscles and are listed with 7 more alternatives above.
How do I log lying crossover 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 Lying Crossover with AI
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