Lying Crossover Stretch

Lying Crossover Stretch

The Lying Crossover Stretch is a fantastic exercise for targeting the muscles in your lower back, hips, and glutes. This exercise is perfect for both beginners and advanced fitness enthusiasts as it helps to improve flexibility and promote relaxation. The best part is that you can easily do this exercise in the comfort of your own home! To perform the Lying Crossover Stretch, lie flat on your back on a comfortable and supportive surface, such as a yoga mat. Bend your knees and keep your feet flat on the ground. Slowly bring one knee up towards your chest, then gently lower it towards the opposite side of your body, allowing it to rest on the ground. Keep your opposite leg straight and your shoulders flat on the ground. As you hold this position, you'll feel a deep stretch in your lower back and hips. Take slow, deep breaths and focus on relaxing into the stretch. This exercise not only helps to increase flexibility but also encourages proper alignment in the lower back and pelvis, reducing the risk of injury during other workouts. Remember to always listen to your body and avoid pushing yourself too far. If you experience any pain or discomfort during this stretch, simply reduce the range of motion or stop altogether. Incorporating the Lying Crossover Stretch into your regular fitness routine can provide numerous benefits, including improved flexibility, reduced lower back and hip pain, and enhanced relaxation. Add this stretch to your cooldown routine or perform it whenever you need a bit of relief from tight muscles. Give it a try and discover the rejuvenating effects of this simple yet effective stretch!


  • Lie flat on your back on a comfortable surface, such as a yoga mat or exercise mat.
  • Extend your arms out to the sides, forming a 'T' shape with your body.
  • Keeping your shoulders pressed into the ground, slowly and gently rotate your hips and lower body to one side.
  • Allow your legs to fall toward the opposite side, aiming to touch or come close to touching the ground.
  • At the same time, rotate your head to look in the opposite direction of your legs.
  • Hold this stretch for 20-30 seconds, feeling a gentle stretch in your lower back and hips.
  • Slowly bring your legs and head back to the starting position.
  • Repeat on the opposite side, rotating your hips and lower body in the opposite direction.
  • Remember to breathe deeply throughout the entire stretch, allowing your muscles to relax and release tension.
  • Perform 2-3 sets of this stretch, alternating between sides.

Tips & Tricks

  • Focus on proper form and technique to maximize the benefits of the lying crossover stretch.
  • Gradually increase the range of motion of the stretch over time to improve flexibility.
  • Engage your core muscles throughout the exercise to stabilize your body.
  • Take slow, deep breaths while performing the stretch to enhance relaxation and promote better muscle stretching.
  • Make sure to stretch both sides of your body equally to maintain symmetry and prevent muscle imbalances.
  • Listen to your body and avoid pushing yourself too hard. Stretch to a comfortable level, never to the point of pain.
  • Incorporate the lying crossover stretch into your post-workout routine to aid in muscle recovery and reduce the risk of muscle tightness or soreness.
  • Combine the lying crossover stretch with other stretches to create a well-rounded stretching routine that targets multiple muscle groups.
  • Keep a consistent stretching routine and make it a habit to see long-term improvements in flexibility and mobility.
  • Consult with a fitness professional or physical therapist to ensure proper execution of the lying crossover stretch and to receive personalized advice based on your specific needs and goals.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine