Knee Across The Body
The Knee Across The Body primarily targets your Glutes, with support from Abductors, Lower Back. It requires stretch and is best suited to beginner lifters.
Beginner level · Equipment: Stretch · Static
Primary muscles: Glutes Secondary muscles: Abductors, Lower Back
How to perform Knee Across The Body
- Step 1. 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.)
- Step 2. 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.
Frequently asked questions
What is the primary muscle group targeted by this movement?
The exercise primarily targets the gluteus maximus and medius through dynamic hip flexion and internal rotation. It serves as an effective isolation movement for improving hip mobility and glute activation.
How should I position my hips to ensure proper form?
Keep your hips square to the floor and avoid excessive pelvic tilting as the knee moves across the midline. Focus on a controlled range of motion to maintain tension on the glutes rather than using momentum.
What is a common mistake to avoid during the execution?
Many lifters rotate their entire torso or lower back to increase the range of motion. This shifts the load away from the glutes and places unnecessary shear force on the lumbar spine.
How can a beginner simplify this exercise if they lack balance?
Beginners can perform the movement while holding onto a stable upright or wall for support. This allows the trainee to focus entirely on the glute contraction without being limited by stability requirements.
What are the recommended sets and reps for glute activation?
Perform 2 to 3 sets of 12 to 15 repetitions per side as part of a warm-up or accessory block. Focus on a slow tempo and a brief pause at the peak of the contraction for maximum effectiveness.
Sample sets & reps for Knee Across The Body
- Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
- Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
- Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Glutes exercises
- Barbell Glute Bridge — barbell
- Barbell Hip Thrust — barbell
- Butt Lift (Bridge) — bodyweight
- Downward Facing Balance — ball
- Flutter Kicks — bodyweight
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