Knee Across The Body
A beginner stretching exercise for the glutes, done with just your bodyweight.
- Main muscles
- Glutes
- Also works
- Lower back
- Equipment
- Bodyweight
- Level
- Beginner
- Movement
- Static
How to do the Knee Across The Body
- Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)
- Place your left arm comfortably beside you and turn your head to the left. Imagine you have a weight tied to your tailbone. let your tailbone fall back toward the floor as your chest reaches in the opposite direction to stretch your lower back. Switch sides.
Sets and reps
| Mobility | 2–3 holds of 20–40 seconds each side |
|---|
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Knee Across The Body
Ankle On The KneeBodyweight · Beginner
Hip Circles (prone)Bodyweight · Beginner
Lying CrossoverBodyweight · Expert
Lying GluteBodyweight · Expert
One Knee To ChestBodyweight · Beginner
Seated GluteBodyweight · Expert
Standing Hip CirclesBodyweight · Beginner
WindmillsBodyweight · Intermediate
Questions
What muscles does the Knee Across The Body work?
Mainly the glutes, with the lower back helping.
Is the Knee Across The Body good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Knee Across The Body?
Good alternatives that train the glutes: Ankle On The Knee, Hip Circles (prone), Lying Crossover or Lying Glute.
How many sets and reps of the Knee Across The Body should I do?
Mobility: 2–3 holds of 20–40 seconds each side.
Exercise steps and photos: free-exercise-db (public domain).