Stretching

Lying Crossover

The lying crossover is an expert stretching exercise for your abductors, using just your body weight.

Main muscles
Abductors
Equipment
Body weight
Level
Expert
Lying Crossover, starting position
Start
Lying Crossover, end position
Finish

How to do it

  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.

Alternatives to the lying crossover

Hip Circles (prone) Body weight Standing Hip Circles Body weight Windmills Body weight Iliotibial Tract-SMR Foam roll IT Band and Glute Stretch Other