Knee Across The Body
The Knee Across The Body targets the Glutes and suits beginner-level lifters. With 2 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The glutes handles the primary load during this movement. The abductors and lower back assist as stabilizers throughout the range of motion.
How to Knee Across The Body
- 1
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.)
- 2
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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Knee Across The Body work?
The Knee Across The Body primarily works the Glutes. Secondary muscles include the Abductors, Lower Back, which assist during the movement.
Is the Knee Across The Body good for beginners?
Yes, the Knee Across The Body is suitable for beginners. Start with light weight to master the 2-step form before adding load.
What equipment do I need for the Knee Across The Body?
The Knee Across The Body requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.