Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Back · Body Weight
Lying Crossover Stretch
Lying Crossover Stretch is a beginner isolation flexibility exercise that works the spine (back), with the hip flexors and obliques 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
- Spine
- Body part
- Back
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Lower Back · Erector Spinae
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hip Flexors · Iliopsoas
- Obliques · External Obliques, Internal Obliques
How to do Lying Crossover Stretch
- Lie on your back with your legs extended straight and your arms out to the sides to form a T shape.
- Bend and lift your right leg and cross it over your body, aiming to touch the floor on the left side, and extend your left arm to hold your right knee down.
- Hold the stretch for 15-30 seconds, feeling the stretch in your lower back and hips.
- Slowly return your right leg to the starting position. Repeat the stretch with your left leg, crossing it over your body to the right side. Alternate sides for the desired number of repetitions.
Form tips
- Move slowly and with control to avoid any sudden movements that could cause strain.
- Focus on deep, steady breathing, inhaling as you lift your leg and exhaling as you hold the stretch.
- Avoid forcing your leg to touch the floor if you feel any pain; go as far as your flexibility allows.
Lying Crossover Stretch alternatives
More spine exercises
Lying Crossover Stretch FAQ
What muscles does Lying Crossover Stretch work?
Lying Crossover Stretch mainly works the spine in the back (Erector Spinae, gluteus maximus and gluteus mideus). The hip flexors and obliques work as secondary muscles.
What equipment do you need for Lying Crossover Stretch?
None. Lying Crossover 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 Crossover 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 Crossover Stretch good for beginners?
Yes. Lying Crossover Stretch is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Lying Crossover 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 Crossover Stretch?
Other exercises for the spine include Exercise Ball Back Stretch, Exercise Ball Lower Back Prone Stretch, Exercise Ball Lower Back Dynamic Stretch and Barbell Seated Good Morning.
For developers
Use Lying Crossover Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_RB7U7K" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_RB7U7K", "name": "Lying Crossover Stretch", "model": "male", "target": "Spine", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_RB7U7K/mp4-720.mp4?…", "poster": "https://…/ex_RB7U7K/poster.jpg?…" } }