Exercise
Lying Crossover
Also known as: partner crossover stretch, lying leg crossover, pnf hip stretch, supine crossover
Lying Crossover is an exercise for the abductors. Main target: abductors. Also works: gluteus medius and lower back. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- 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.
Similar exercises
Side Leg Raises
Bodyweight
Abductors
Windmills
Bodyweight
Abductors
Hip Circles (prone)
Bodyweight
Abductors
Standing Hip Circles
Bodyweight
Abductors
Side Bridge Hip Abduction
Bodyweight
Abductors
World's Greatest Stretch
Bodyweight
Biceps femoris
Alternatives with other equipment
IT Band and Glute Stretch
Other
Abductors
Iliotibial Tract-SMR
Foam roll
Abductors
Band Hip Abductions
Bands
Abductors
Thigh Abductor
Machine
AbductorsGluteus medius
Barbell Deadlift
Barbell
Lower backGluteus maximusBiceps femoris
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
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