About this exercise
The lying crossover stretch releases tension in the glutes, outer hips, and lower back by drawing one leg across the body while lying flat. It is a gentle but effective mobility drill performed on the floor.
Supine Crossover Stretch
Step by step instructions, muscle activation and variants for the Supine Crossover Stretch.
EasyGlutes
How to Perform
- Lie on your back with legs extended and arms out to the sides at shoulder height
- Bend one knee and bring that foot across your body toward the opposite side
- Allow the knee to drop toward the floor while keeping your upper back flat and shoulder down
- Hold the stretched position and breathe deeply to deepen the release
- Gently use the opposite hand to press the knee closer to the floor if needed
- Hold for the desired duration, then switch sides
Muscle Activation
Primary
Glutes
Secondary
ObliquesLower back
Common Mistakes
Common mistakes content is coming soon.
About the Supine Crossover Stretch
The Supine Crossover 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.
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