Knee Across the Body Stretch tutorial
The knee across the body stretch targets the glutes and lower back by pulling one knee toward the opposite side. It helps open the hips and ease tightness in the glutes.
How to perform
- Lie on your back on the floor or a mat with both legs straight.
- Bend one knee and bring it toward your chest.
- With the opposite hand, hold the knee and gently pull it across your body.
- Keep your shoulders and other arm flat on the floor.
- Hold for 20–30 seconds once you feel the stretch in your glute and side.
- Return slowly and stretch the other leg.
Breathing: Exhale as you pull the knee across and breathe calmly while holding.
Key tips
- Keep both shoulders on the floor.
- Increase the stretch gradually.
- Bend the bottom leg if that feels more comfortable.
Common mistakes
- Letting the shoulder lift off the floor.
- Yanking the knee suddenly.
- Holding your breath.
Safety: People with lower-back disc problems or knee pain should reduce the range. Stop if you feel sharp pain or tingling in the leg.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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