Lying Crossover
How to do the Lying Crossover
- 1
Lie on your back with your legs extended.
- 2
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.
- 3
Attempt to raise the bent knee off of the ground as your partner prevents any actual movement.
- 4
After 10-20 seconds, relax the leg as your partner gently presses the knee towards the floor. Repeat with the other side.
How to program the Lying Crossover
Sets and reps
As an isolation movement, the Lying Crossover is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Lying Crossover is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Put the Lying Crossover into a plan
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Frequently asked questions
What muscles does the Lying Crossover work?
The Lying Crossover primarily targets the Abductors.
What equipment do I need for the Lying Crossover?
You need Body Only. Difficulty level: Expert.
How many sets and reps of the Lying Crossover should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
