Lying Crossover Stretch
- Target muscle
- Obliques
- Equipment
- Body weight
- Body part
- Hips
- Type
- Stretching
The Lying Crossover Stretch is a supine bodyweight stretch that targets the obliques by crossing one bent knee over the midline while both shoulders stay pinned to the mat. That separation between the shoulders and the pelvis rotates the trunk and opens the outer hip. Use it as a cool-down or mobility drill to restore rotational range and relieve tightness from long periods of sitting.
How to do the Lying Crossover Stretch
- 1Lie on your back on a mat with both legs extended and your arms out to the sides at shoulder height, palms down, forming a T.
- 2Bend your right knee to roughly 90 degrees and place the right foot flat on the mat beside the left knee.
- 3Inhale to set your position, then exhale and let the right knee travel across your body toward the floor on your left side.
- 4Keep both shoulder blades pressed into the mat — stop lowering the moment the right shoulder starts to lift.
- 5Turn your head to the right if it is comfortable, keeping the back of your head on the mat, to add rotation through the trunk.
- 6Hold for 20–30 seconds, breathing slowly and letting the knee settle a little lower on each exhale.
- 7Inhale, then use your obliques to draw the knee back to the start and return your head to neutral.
- 8Repeat on the other side by bending the left knee and lowering it to the right, working up to 2–3 rounds per side.
Form tips
- Spread the arms into a wide T and press the backs of the hands into the mat — the wider base makes it far easier to anchor the opposite shoulder.
- Keep the crossing knee roughly level with your hip rather than drifting it up toward your chest, which is what keeps the stretch in the obliques.
- Rest your free hand lightly on the outside of the bent knee as a reminder of the path, but let the leg fall under its own weight.
- Slide a folded towel or cushion under the knee if it does not reach the floor, so you can fully relax into the hold instead of hovering.
- Do the stretch on warm tissue — after training or a short walk — when you want depth, and keep the holds shorter before heavy lifting.
Common mistakes
- Letting the opposite shoulder lift off the mat — the shoulders then rotate with the pelvis, so the trunk barely twists and the oblique stretch disappears.
- Forcing the knee flat to the floor — the floor is not the target, and levering past your range loads the lumbar and SI joints instead of stretching muscle.
- Bouncing or pulsing at end range — ballistic movement triggers the stretch reflex, tightening the muscles you are trying to lengthen.
- Holding the breath — bracing against the stretch keeps the trunk tense and stops the tissue from releasing into the position.
- Pulling the knee up toward the chest as it crosses — this rounds the lower back and shifts the pull off the obliques and outer hip.
Frequently asked questions
What muscles does the Lying Crossover Stretch work?
It targets the obliques, the muscles running diagonally along the sides of your trunk. Because the shoulders stay fixed while the pelvis rotates away from them, the stretch runs along the whole lateral trunk and into the outer hip on the crossing side.
How long should I hold the Lying Crossover Stretch?
Hold each side for 20–30 seconds so the tissue has time to relax. Tight areas can go to 45–60 seconds. Aim for 2–3 rounds per side, and match the time on both sides even if one feels tighter.
When is the best time to do the Lying Crossover Stretch?
It works best after training, when the tissue is warm, or as part of a morning mobility routine. It is also a useful reset after long periods of sitting. Avoid long static holds as your only warm-up before heavy lifting.
Can I do the Lying Crossover Stretch if I have lower back pain?
Many people find gentle spinal rotation eases lower back tension, but responses vary. Move slowly and stay inside a pain-free range rather than chasing the floor. If you feel sharp or radiating pain, stop and speak to a healthcare professional first.
Is any equipment needed for the Lying Crossover Stretch?
No — it needs only your body weight and enough floor space to lie flat. A mat adds comfort, and a folded towel under the knee lets you relax at the end position if the knee does not reach the floor.
