Lying Cross Over Knee Pull Down Stretch Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Obliques, Gluteus Medius
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Knee Pull Down Stretch
How to: Lying Cross Over Knee Pull Down Stretch
- Lie flat on your back with both knees bent and feet flat on the floor.
- Cross one ankle over the opposite knee, forming a figure four.
- Gently pull the uncrossed knee toward your chest while keeping your shoulder blades on the ground.
- Hold the position for 15-30 seconds, then switch sides.
Common Mistakes
- Trying to force the knee down too quickly.
- Holding your breath during the stretch.
- Allowing the other leg to lift off the ground.
Modifications
- Perform the stretch using a towel to help pull the knee down for added support.
- Modify the range of motion if you feel any discomfort.
Tips
- Keep your shoulders relaxed and avoid lifting them.
- Breathe deeply and hold the stretch to the point of mild discomfort, not pain.
- Maintain a stable position throughout the movement.
Lying Cross Over Knee Pull Down Stretch Alternatives
Hip And Knee Flexion Squatting Stretch
Body Part: Hips
Assisted Lying Hip Stretch In Supine Position
Body Part: Hips
Seated Knee Up Rotation Stretch
Body Part: Hips
Seated Knee Up Extended Rotation Stretch
Body Part: Hips
Lying Cross Over Knee Pull Up Stretch
Body Part: Hips
Seated Bent Knee To Chest Buttock Stretch
Body Part: Hips
Tags
hips
stretching
glutes
flexibility
obliques
body weight