Lying Crossover
The Lying Crossover targets the Abductors and suits expert-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The abductors handles the primary load during this movement. This strength movement keeps tension concentrated on a single muscle group.
How to 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.
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.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
Similar Exercises
Frequently Asked Questions
What muscles does the Lying Crossover work?
The Lying Crossover primarily targets the Abductors. It's an effective strength exercise for building abductors strength.
Is the Lying Crossover good for beginners?
The Lying Crossover is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Lying Crossover?
You need no equipment — just your bodyweight to perform the Lying Crossover. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.