Exercise guide
Lying Cross Over Knee Pull Down Stretch
- Beginner
- Isolation
- Timed hold
- Waist
This restorative stretch improves spinal mobility and glute flexibility by rotating the lower body while keeping the upper body anchored. It effectively targets the gluteus maximus and medius while providing a gentle release for the obliques and lower back.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your legs fully extended.
- Extend your arms out to the sides in a 'T' position with palms facing down for stability.
- Lift your right knee toward your chest, bending it at a 90-degree angle.
How to do it
- Exhale as you use your left hand to gently pull your right knee across your body toward the floor on your left side.
- Keep your right shoulder pinned firmly to the ground as you rotate your hips.
- Hold the stretch for 20-30 seconds, maintaining deep, rhythmic breaths.
- Inhale as you slowly return to the center, then switch sides and repeat.
Form checklist
- Keep both shoulder blades in contact with the floor at all times.
- Move with control; do not force the knee to touch the floor if it feels tight.
- Turn your head to look toward the arm opposite of the direction your knee is moving.
- Keep the bottom leg straight and active to stabilize the pelvis.
Pro tips
- Focus on 'heavy shoulders'—imagine your shoulder blades are glued to the floor to maximize the spinal twist and glute pull.
- To deepen the glute stretch, pull the knee slightly higher toward your opposite shoulder before crossing it over your midline.
Make it harder
- Straighten the top leg as you pull it across to increase the stretch along the IT band and hamstrings.
- Apply gentle, consistent downward pressure with the hand to increase the rotational depth as the muscles relax.
Frequently asked
- What muscles does the lying cross over knee pull down stretch work?
- The lying cross over knee pull down stretch primarily targets the obliques, and also works the abs as secondary muscles.
- What equipment do you need for the lying cross over knee pull down stretch?
- The lying cross over knee pull down stretch requires no equipment — just your body weight.
- Is the lying cross over knee pull down stretch good for beginners?
- Yes. The lying cross over knee pull down stretch is a beginner-friendly movement and a strong foundation to build on.