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Upper Legs · Body Weight
Lying Bent Knee Cross Glutes Stretch
Lying Bent Knee Cross Glutes Stretch is a beginner isolation flexibility exercise that works the glutes (upper legs), with the hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Glutes
Secondary muscles
- Hip Flexors
How to do Lying Bent Knee Cross Glutes Stretch
- Lie on your back with both knees bent and feet flat.
- Cross one ankle over the opposite knee.
- Pull the lower leg toward your chest until you feel a stretch in the glute of the crossed leg.
- Hold, then switch sides.
Form tips
- Keep your head and shoulders relaxed on the floor.
- Push the crossed knee away gently for more stretch.
Lying Bent Knee Cross Glutes Stretch alternatives
More glutes exercises
Lying Bent Knee Cross Glutes Stretch FAQ
What muscles does Lying Bent Knee Cross Glutes Stretch work?
Lying Bent Knee Cross Glutes Stretch mainly works the glutes in the upper legs. The hip flexors work as secondary muscles.
What equipment do you need for Lying Bent Knee Cross Glutes Stretch?
None. Lying Bent Knee Cross Glutes Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Lying Bent Knee Cross Glutes Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Lying Bent Knee Cross Glutes Stretch good for beginners?
Yes. Lying Bent Knee Cross Glutes Stretch is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Lying Bent Knee Cross Glutes Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Lying Bent Knee Cross Glutes Stretch?
Other exercises for the glutes include Resistance Band Side Plank Glute Raise, Resistance Band Standing Balance Glute Kickback (Version 2), Resistance Band Standing Balance Glute Kickback and Band Cross Abduction.
For developers
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