Lying Crossover
Lying Crossover is a flexibility - lateral hip pnf exercise involving Hip abductors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hip abductors
- Secondary muscles
- Gluteus maximus, Obliques
- Exercise type
- Flexibility - lateral hip PNF
Exercise technique
- Lie down
Lie face up with both legs resting on the floor.
- Cross
Bend one knee and comfortably move it across your body.
- Partner
Ask a partner to place one hand lightly on your shoulder and the other on the crossed thigh for controlled support.
- Contract
Gently try to lift the bent leg upward while the partner resists.
- Relax
Release the contraction and relax the hip muscles.
- Stretch
Allow the partner to guide the leg slightly lower only within comfort.
- Return
Once pressure is removed, bring the knee to the center and switch sides.
Key technique points
- Tell your partner your stretch limit.
- Do not allow force directly on the knee joint.
- Keep shoulder support light.
- Use low-intensity contraction.
- Knee contact with the floor is not required.
- Complete the release slowly.
Common mistakes
Pressing the knee
Do not let the partner push the crossed leg through the knee joint.
Compressing the shoulder
Do not use hard pressure to hold the shoulder down.
Full-force contraction
Do not turn gentle PNF into a strength contest.
Excessive lower-back rotation
Do not enlarge the hip stretch by twisting the spine.
Rapid relaxation
Do not accept sudden additional range from the partner.
Stopping communication
Do not silently tolerate movement beyond your comfortable limit.
Frequently asked questions
Lying Crossover: why is “Pressing the knee” a mistake?
Do not let the partner push the crossed leg through the knee joint.
Lying Crossover: why is “Compressing the shoulder” a mistake?
Do not use hard pressure to hold the shoulder down.
Lying Crossover: why is “Full-force contraction” a mistake?
Do not turn gentle PNF into a strength contest.
Lying Crossover: why is “Excessive lower-back rotation” a mistake?
Do not enlarge the hip stretch by twisting the spine.
Lying Crossover: why is “Rapid relaxation” a mistake?
Do not accept sudden additional range from the partner.
Lying Crossover: why is “Stopping communication” a mistake?
Do not silently tolerate movement beyond your comfortable limit.
What should I focus on when doing Lying Crossover?
Tell your partner your stretch limit. Do not allow force directly on the knee joint. Keep shoulder support light. Use low-intensity contraction. Knee contact with the floor is not required. Complete the release slowly.
Related exercises
- Hip Circles (prone)
- Iliotibial Tract-SMR
- IT Band and Glute Stretch
- Standing Hip Circles
- Windmills
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.