Lying Crossover

Also called partner spinal twist, pnf twist stretch and assisted crossover stretch.

Works

Side glutes

Equipment

Bodyweight

Level

Advanced

Type

Isolation

How to do it

Setup. Lie on your back with your legs extended.

1. Cross one leg over your body with the knee bent, attempting to touch the knee to the ground. Your partner should kneel beside you, holding your shoulder down with one hand and controlling the crossed leg with the other. this will be your starting position.
2. Attempt to raise the bent knee off of the ground as your partner prevents any actual movement.
3. After 10-20 seconds, relax the leg as your partner gently presses the knee towards the floor. Repeat with the other side.

Cues

• Cross one bent knee over.
• Partner holds the shoulder down.
• Push up for 10-20 seconds.
• Relax, ease deeper.

Common mistakes

• Partner forcing the knee.
• 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.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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