How To Do Lying Crossover Stretch (From a Physiotherapist)

Let me now guide you through the right way to do this simple lying crossover stretch without hurting yourself:

• Step 1: Get into the starting position by lying down on an exercise mat with your arms stretched out at shoulder level.
• Step 2: Lift up your left leg and slowly rotate your hips until your left knee and foot are on the opposite side of your body.
• Step 3: Aim to get your left foot on the ground beside your right knee to add more stretch to your glutes.
• Step 4: Hold this stretch for a few seconds and make sure that your right leg remains straight with your toes pointing to the ceiling the whole time.
• Step 5: Don’t forget to switch sides and do the same movement in the opposite direction.

One variation of this is to place the crossed-over foot flat on the ground, which should result in a slightly different feeling in your glutes.

It’s also a good option for people who don’t quite have the flexibility yet to get their knee and foot on the ground next to the opposite knee.

The lying crossover stretch works multiple muscles, from the hip muscles to the buttocks and the lower back.

Here are some important details about these muscles that my physiotherapist shared:

• Glutes: These are the large muscles in your buttocks that are responsible for pelvic alignment and moving your legs [1].
• Obliques: These are the core muscles that run alongside your upper body, and they play a key role in your posture [2].
• Erector spinae: These long muscles run from your shoulders down to your lower back and support spine alignment [3].
• Hip Flexors: These are critical muscles for tilting your hips and lifting your legs up [4].

One mistake I’ve seen people make is that they try to make this movement dynamic to achieve a bit of a chest stretch as well.

However, because of the position you’re in, this could damage your back, and there are far better ways to stretch your chest muscles.

Related: Glute Stretches for Runners

Based on my experience and research, the benefits of doing mobility exercises like crossover stretches come down to reducing tight hips and back muscles.

And that will have three significant benefits.

1. Reduce Muscle Soreness

The hip-crossover stretch is a great way to reduce muscle soreness after a tough workout.

And because this back, glute, and lower chest stretch is done on the floor, it’s also a great way to cool down and lower your heart rate [5].

“Cooling down gives the person a few minutes to switch gears between what they were doing and what they are doing next, to reflect on the work they did, and build confidence and trust around their exercise routine.”

- Emilia Benton, Writer at wellandgood.com