Knee Across The Body

Also called supine twist, lying spinal twist and knee across stretch.

Works

Glutes, plus side glutes and lower back

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)

1. Place your left arm comfortably beside you and turn your head to the left. Imagine you have a weight tied to your tailbone. let your tailbone fall back toward the floor as your chest reaches in the opposite direction to stretch your lower back. Switch sides.

Cues

• Bend one knee across the body.
• Hold the knee down gently.
• Turn the head the other way.
• Shoulders stay down.

Common mistakes

• Forcing the knee to the floor.
• Shoulder lifting off.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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