How to do the Lying Cross Body Glute Stretch
- Lie on your back, bend one knee, foot flat beside the other knee.
- Place the opposite hand on the outside of the bent knee.
- Pull the knee across your body until you feel the glute stretch.
- Hold, breathing steadily, then switch sides.
Full technique — 6 steps
- Lie on your back with both legs straight and your arms resting on the floor.
- Bend one knee and place that foot flat on the floor beside the other knee.
- Reach across your body with the opposite hand and place it on the outside of the bent knee.
- Pull the knee across your body and toward the floor until you feel a stretch in the outer hip and glute.
- Keep your foot planted and both shoulders on the floor as you breathe steadily.
- Hold the position for the prescribed time, then release and switch sides.
Common mistakes
- Lifting the planted foot
- Letting the opposite shoulder lift
- Forcing the stretch aggressively
- Rolling the hips onto one side
- Holding the breath
Form cues
- Keep foot planted
- Keep shoulders down
- Breathe into the stretch
- Use a comfortable range
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Lying Cross Body Glute Stretch
- Harder Double Pigeon Pose
Quick answers
What muscles does the Lying Cross Body Glute Stretch work?
Primary: Glutes 8/10. Also works: Hip abductors 5/10, Hips 4/10.
When should I do the Lying Cross Body Glute Stretch in a workout?
Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.
How many sets and reps of the Lying Cross Body Glute Stretch?
Strength: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Endurance: 1–2 sets of 30–45 reps, rest 15 s, 6 reps in reserve.
What is a harder version of the Lying Cross Body Glute Stretch?
Double Pigeon Pose (Intermediate).
