Protected preview
Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Lower back Glutes
- Secondary muscles
- Obliques
- Equipment
- Bodyweight
Lying Crossover Stretch
4 steps Updated 29/08/2026
Lying Crossover Stretch is a bodyweight exercise targeting Lower Back (Erector Spinae), Glutes (gluteus maximus, gluteus mideus).
Step by step
How to perform it
- Lie on your back with your legs extended straight and your arms out to the sides to form a T shape.
- Bend and lift your right leg and cross it over your body, aiming to touch the floor on the left side, and extend your left arm to hold your right knee down.
- Hold the stretch for 15-30 seconds, feeling the stretch in your lower back and hips.
- Slowly return your right leg to the starting position. Repeat the stretch with your left leg, crossing it over your body to the right side. Alternate sides for the desired number of repetitions.
Continue from here
Variations and related exercises
45 Degree Hyperextension (Arms in Front of Chest)
45 Degree Hyperextension Arms to Chest
Alternate Superman
Around the World Superman Hold
Last updated: 29/08/2026
Back to all exercises
Lying Crossover Stretch
Add it to your program
Build a program