Single-leg lying cross-over stretch

The single-leg lying cross-over stretch is a simple bodyweight stretch targeting the lower back, hips, and glutes. It involves rotating a single leg over the body while lying flat on the back. It is commonly included in dynamic warm-ups, but can also be performed as full-body mobility work anytime.

Benefits

  1. Stretches hips, glutes, and lower back
  2. Encourages thoracic spine mobility
  3. Great warm-up prior to squats or deadlifts
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Single-leg lying cross-over stretch Images

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Single-leg lying cross-over stretch Instructions

Single-leg lying cross-over stretch muscle diagram
  1. Lie on your back with your legs extended.
  2. 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.
  3. Attempt to raise the bent knee off of the ground as your partner prevents any actual movement.
  4. After 10-20 seconds, relax the leg as your partner gently presses the knee towards the floor. Repeat with the other side.