Knee Across The Body
Knee Across The Body is a flexibility - gluteal stretch and torso rotation exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus
- Secondary muscles
- Hip abductors, Erector spinae
- Exercise type
- Flexibility - gluteal stretch and torso rotation
Exercise technique
- Floor
Lie face up with your right leg extended on the floor.
- Bend the knee
Bend your left knee toward your torso.
- Cross over
Place your right hand lightly on the left thigh and move the leg to the right.
- Upper body
Open the left arm comfortably sideways and keep the shoulder near the floor.
- Head
Turn your head left if comfortable; otherwise keep it facing upward.
- Stretch
Relax your tailbone and stop at a comfortable glute stretch before the knee reaches the floor.
- Switch
Return the knee to the center, extend the leg and set up the other side.
Key technique points
- Do not force the knee to the floor.
- Keep shoulders comfortably grounded.
- Apply light guidance at the thigh.
- Keep neck rotation optional.
- Move slowly.
- Limit lower-back rotation to a comfortable range.
Common mistakes
Knee pressure
Do not apply hand force directly to the joint.
Lifting the shoulder
Do not roll your whole torso after the leg.
Swinging the foot
Do not twist the lower back with a rapid crossing movement.
Forcing head rotation
Do not insist on turning the neck in the opposite direction.
Aiming for knee contact
Do not increase the stretch merely to reach the floor.
Holding the breath
Do not stiffen your torso at the endpoint.
Frequently asked questions
Knee Across The Body: why is “Knee pressure” a mistake?
Do not apply hand force directly to the joint.
Knee Across The Body: why is “Lifting the shoulder” a mistake?
Do not roll your whole torso after the leg.
Knee Across The Body: why is “Swinging the foot” a mistake?
Do not twist the lower back with a rapid crossing movement.
Knee Across The Body: why is “Forcing head rotation” a mistake?
Do not insist on turning the neck in the opposite direction.
Knee Across The Body: why is “Aiming for knee contact” a mistake?
Do not increase the stretch merely to reach the floor.
Knee Across The Body: why is “Holding the breath” a mistake?
Do not stiffen your torso at the endpoint.
What should I focus on when doing Knee Across The Body?
Do not force the knee to the floor. Keep shoulders comfortably grounded. Apply light guidance at the thigh. Keep neck rotation optional. Move slowly. Limit lower-back rotation to a comfortable range.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.