Step by step instructions, muscle activation and variants for the Lying Cross-Over Knee Pull-Down Stretch.
A lying spinal rotation and glute stretch performed on the floor by pulling a bent knee across the body toward the opposite side. The crossover movement creates a deep stretch through the outer hip, glute, and oblique muscles while keeping the shoulders flat.
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The Lying Cross-Over Knee Pull-Down Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.