Exercise library · Abductors

How to Do Lying Crossover

Step-by-step instructions, muscles worked and workouts that use the lying crossover.

How to do it

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

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.