Exercise
Lying Cross Over Knee Pull Down Stretch
The Lying Cross Over Knee Pull Down Stretch is a floor-based mobility exercise designed to gently improve hip, glute and lower-back flexibility.
Lying Cross Over Knee Pull Down Stretch
The Lying Cross Over Knee Pull Down Stretch is performed on your back with one knee bent and drawn across the body while the opposite shoulder stays grounded. This position creates a rotational stretch through the hips, glutes, and lower spine, helping to release tension built up from prolonged sitting, training, or daily activities.
The movement emphasizes relaxation and controlled breathing rather than force. By keeping the upper body anchored to the floor, the stretch targets rotational mobility in the lumbar spine and hips without excessive strain. This makes it especially effective as part of a warm-up, cooldown, or recovery routine.
Because the stretch is low-impact and easy to scale, it’s suitable for most fitness levels. Holding the position for time allows muscles and connective tissue to gradually relax, supporting better movement quality in squats, lunges, and rotational exercises. Lying Cross Over Knee Pull Down Stretch is commonly used to maintain spinal mobility, reduce stiffness, and promote overall lower-body recovery.
How to Perform the Lying Cross Over Knee Pull Down Stretch
- Lie on your back with your legs extended and arms out to the sides at shoulder level, creating a T-shape with your body.
- Bend your right knee and draw it up toward your chest, keeping your left leg extended on the floor.
- Using your left hand, gently pull your right knee across your body toward your left side, while keeping your right shoulder and arm in contact with the floor.
- Exhale as you pull your knee across, allowing your spine to rotate and feeling the stretch through your right glute and lower back.
- Hold the stretch position for 20-30 seconds while taking deep, controlled breaths to relax into the stretch.
- Keep your upper back, shoulder, and arm firmly pressed against the floor throughout the movement to maximize the rotational stretch.
- Slowly release the stretch by guiding your knee back to center using your hand, then extend your right leg back to the starting position.
- Repeat the stretch on the opposite side by bending your left knee and using your right hand to pull it across your body.
Important information
- Never force the stretch beyond your comfortable range of motion, as this can strain your lower back or knee.
- Keep your opposite shoulder pressed firmly against the floor throughout the movement to ensure proper spinal rotation.
- If you experience any sharp pain in your lower back or knee, reduce the range of motion or discontinue the exercise.
- For a deeper stretch, extend the arm on the same side as the bent knee directly out from your shoulder while turning your palm up toward the ceiling.
FAQ - Lying Cross Over Knee Pull Down Stretch
This stretch primarily targets the gluteal muscles (especially the piriformis) and external hip rotators while also engaging the obliques and lower back muscles. The cross-body component creates rotational tension that helps release commonly tight areas that affect posture and movement quality.
Aim to spend 1-2 minutes total on the stretch, moving the ball slowly to different spots along the base of your skull where you feel tension. For areas with significant tightness, you can pause and apply gentle pressure for 20-30 seconds before moving on.
Most people with mild back discomfort can safely perform this stretch, as it's generally gentle on the spine. However, maintain a neutral spine position and stop if you feel any sharp pain. Those with diagnosed disc issues should consult their healthcare provider before attempting.
For optimal shoulder mobility, perform this stretch 1-2 times daily, especially if you spend long hours at a desk. Include it both as part of your pre-workout warm-up and post-workout recovery routine to maximize its benefits and progressively improve your overhead range of motion.
The most common error is rushing the movement and using momentum rather than controlled muscle engagement. Another frequent mistake is lifting the opposite hip off the ground during the crossover, which reduces effectiveness and places unnecessary stress on the lower back.
Lying Cross Over Knee Pull Down Stretch
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