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Lying Cross Over Knee Pull Down Stretch

Lying Cross Over Knee Pull Down Stretch

The Lying Cross Over Knee Pull Down Stretch is a fantastic move that targets the lower back, hips, and hamstrings. This exercise is perfect for increasing flexibility and improving range of motion in these areas. By performing this stretch, you can help alleviate tension and tightness, especially if you spend a lot of time seated or engaging in activities that strain these muscles. To perform the Lying Cross Over Knee Pull Down Stretch, you lie flat on your back with your legs straight out in front of you. Begin by bending one knee and crossing it over your opposite leg. Using your hands, gently pull the crossed knee down towards the floor, feeling a nice stretch in the hip and glute muscles. Hold this position for a few deep breaths, exhaling as you feel the stretch deepen. This stretch not only improves flexibility but also helps to improve your overall posture and alignment. By releasing tension in the lower back and hips, you may find that you experience less discomfort throughout the day, especially if you often find yourself sitting for extended periods. Remember to perform this stretch on both sides to maintain balance and symmetry. Incorporate the Lying Cross Over Knee Pull Down Stretch into your regular stretching routine or use it as a warm-up before engaging in activities that require lower body mobility. Always listen to your body and avoid pushing yourself too far into the stretch. As with any exercise, proper form and technique are key, so take your time and enjoy the benefits of this relaxing and invigorating stretch.


  • Start by lying flat on your back on a mat or stable surface.
  • Bend your knees, keeping your feet flat on the ground.
  • Extend your arms out to the sides, making a 'T' shape with your body.
  • Slowly lower both knees to one side, aiming to touch the ground with your knees. Keep your shoulders glued to the floor.
  • Hold the stretch for 20-30 seconds, feeling the stretch in your lower back and hips.
  • Return your knees back to the starting position, and repeat the stretch on the other side.
  • Continue alternating sides for the desired number of repetitions or duration of the stretch.
  • Remember to breathe deeply and relax your body throughout the exercise.

Tips & Tricks

  • Focus on proper form and technique to ensure maximum effectiveness of the stretch.
  • Engage your core muscles throughout the exercise to enhance stability and balance.
  • Maintain a steady and controlled breathing pattern to promote relaxation and flexibility.
  • Start with a lighter resistance and gradually increase as you become more comfortable with the exercise.
  • Listen to your body and avoid overstretching or pushing beyond your comfort zone.
  • Incorporate this stretch into your routine both before and after workouts to improve mobility and reduce the risk of injury.
  • Stretch both sides of your body evenly to maintain balance and symmetry.
  • Consider using a yoga block or towel if you struggle to reach the desired position comfortably.
  • If you experience any discomfort or pain during the stretch, stop immediately and seek guidance from a fitness professional.
  • Combine this stretch with other complementary exercises to create a well-rounded workout routine.


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