How to Do Lying Crossover
Start and end of one clean rep of Lying Crossover.
Quick facts
| Primary muscle | Glutes |
|---|---|
| Secondary muscles | — |
| Equipment | Bodyweight |
| Category | Stretching |
How to perform Lying Crossover
- Lie on your back with your legs extended.
- 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.
- Attempt to raise the bent knee off of the ground as your partner prevents any actual movement.
- After 10-20 seconds, relax the leg as your partner gently presses the knee towards the floor. Repeat with the other side.
Muscles worked
- Glutes (primary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Finish each rep by squeezing the glutes and standing fully tall, without over-arching the back.
- Own the largest range you can control with clean form before you chase extra reps.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Turning a hip hinge into a squat and losing the stretch on the glutes.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Lying Crossover work?
Lying Crossover is a focused movement that primarily works the glutes.
What equipment do I need for Lying Crossover?
None — Lying Crossover is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Lying Crossover?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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