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Lying Crossover

The Lying Crossover primarily targets your Abductors. It requires stretch and is best suited to expert lifters.

Expert level · Equipment: Stretch · Static

Primary muscles: Abductors

How to perform Lying Crossover

  1. Step 1. Lie on your back with your legs extended.
  2. Step 2. 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.
  3. Step 3. Attempt to raise the bent knee off of the ground as your partner prevents any actual movement.
  4. Step 4. After 10-20 seconds, relax the leg as your partner gently presses the knee towards the floor. Repeat with the other side.

Frequently asked questions

What is the primary muscle group targeted by the lying crossover?

The lying crossover primarily targets the glutes, specifically focusing on the gluteus maximus and medius. It serves as an effective isolation movement for hip extension and rotation.

How should I position my upper body to maintain proper form?

Keep your shoulders and upper back pressed firmly against the floor throughout the movement. This stabilization prevents spinal rotation and ensures the tension remains on the glutes.

What is a common mistake to avoid during the lying crossover?

Avoid using momentum or swinging the leg to complete the repetition. Controlled movement is essential to maximize muscle fiber recruitment and prevent lower back strain.

How can a beginner modify this exercise if it feels too difficult?

Beginners can reduce the range of motion by not bringing the leg all the way to the floor. Focus on maintaining core tension and a slow tempo until hip mobility improves.

What are the recommended sets and reps for programming this exercise?

Perform 2 to 3 sets of 12 to 15 repetitions per side. This exercise is best utilized as a glute activation movement at the start of a workout or as a high-volume finisher.

Sample sets & reps for Lying Crossover

  • 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 Abductors exercises

  • IT Band and Glute Stretch — stretch
  • Iliotibial Tract-SMR — stretch
  • Monster Walk — band
  • Thigh Abductor — machine
  • Windmills — stretch

See all Abductors exercises →

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