Lying Crossover

How to perform

1. 01Lie on your back with your legs extended.
2. 02Cross 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. 03Attempt to raise the bent knee off of the ground as your partner prevents any actual movement.
4. 04After 10-20 seconds, relax the leg as your partner gently presses the knee towards the floor. Repeat with the other side.

Form cues

• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.