Quick Answer
Lying Cross Stretch is a beginner stretching exercise that targets your abductors. It uses only your bodyweight. Lie flat on back, legs extended, arms out to sides (T-shape).
Video Tutorial
How to Perform the Lying Cross Stretch
- 1
Lie flat on back, legs extended, arms out to sides (T-shape).
- 2
Lift one leg (e.g., right) straight up towards ceiling.
- 3
Keeping both shoulders flat on ground, lower the raised leg across body towards opposite hand (left).
- 4
Allow hips to rotate, keep leg straight.
- 5
Feel stretch in outer hip/glute and lower back.
- 6
Hold for 15-30 seconds.
- 7
Return leg to center and lower. Repeat on other side.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum instead of muscle tension. Slow the tempo and feel the target muscle doing the work.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Lying Cross Stretch isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Lying Cross Stretch work?
The Lying Cross Stretch primarily works your abductors. Secondary muscles include the obliques and lower back.
What equipment do I need for the Lying Cross Stretch?
The Lying Cross Stretch needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Lying Cross Stretch suitable for beginners?
Yes. The Lying Cross Stretch is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Lying Cross Stretch should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Lying Cross Stretch every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abductors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.