Lying Cross Over Knee Pull Down Stretch
Perform the Lying Cross Over Knee Pull Down Stretch to improve flexibility in your lower back and hips.
- Lie on your back with your arms extended out to the sides.
- Bring one knee towards your chest and then cross it over your body towards the opposite side.
- Gently pull the knee down with your hand while keeping your shoulders flat on the ground.
- Hold the stretch for 15-30 seconds, then switch sides.
How to perform the Lying Cross Over Knee Pull Down Stretch
- Set up. Set up in a stable, balanced starting position appropriate for the Lying Cross Over Knee Pull Down Stretch using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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