---
title: "Lying Crossover Stretch"
description: "Lie on your back with your legs extended straight and your arms out to the sides to form a T shape."
locale: en
slug: lying-crossover-stretch
url: "https://hi.fitness/exercises/lying-crossover-stretch"
primaryMuscle: "Lower Back"
secondaryMuscles: ["Core","Glutes","Lats","Quads"]
equipment: ["Mat"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/f5129519-lying-crossover-stretch.mp4"
updatedAt: 2026-09-13T18:54:59+00:00
---
# Lying Crossover Stretch

Lie on your back with your legs extended straight and your arms out to the sides to form a T shape.

## How to do it

1. Lie on your back with your legs extended straight and your arms out to the sides to form a T shape.
2. 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.
3. Hold the stretch for 15-30 seconds, feeling the stretch in your lower back and hips.
4. 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.

## Similar exercises

- [Knee to Chest Stretch](https://hi.fitness/exercises/knee-to-chest-stretch) - Lower Back · Bodyweight
- [Bodyweight Standing Back Stretch](https://hi.fitness/exercises/bodyweight-standing-back-stretch) - Lower Back · Bodyweight
- [45 Degree Hyperextension (Arms in Front of Chest)](https://hi.fitness/exercises/45-degree-hyperextension-arms-in-front-of-chest) - Lower Back · Roman chair
- [45 Degree Hyperextension Arms to Chest](https://hi.fitness/exercises/45-degree-hyperextension-arms-to-chest) - Lower Back · Roman chair
- [Back Extension Machine](https://hi.fitness/exercises/back-extension-machine) - Lower Back · Roman chair
- [Superman](https://hi.fitness/exercises/superman) - Lower Back · Bodyweight
- [Lying Back Extension](https://hi.fitness/exercises/lying-back-extension) - Lower Back · Bodyweight
- [45 Degree Twisting Hyperextension](https://hi.fitness/exercises/45-degree-twisting-hyperextension) - Lower Back · Roman chair