Lying Crossover

A expert stretching exercise for the glutes, done with just your bodyweight.

Main muscles: Glutes
Equipment: Bodyweight
Level: Expert
Movement: Static

How to do the Lying Crossover

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.

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 Lying Crossover

Questions

What muscles does the Lying Crossover work?

Mainly the glutes.

Is the Lying Crossover good for beginners?

It's rated expert. Beginners can build up to it with Ankle On The Knee first.

What can I do instead of the Lying Crossover?

Good alternatives that train the glutes: Lying Glute, Seated Glute, Ankle On The Knee or Knee Across The Body.

How many sets and reps of the Lying Crossover should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).