GymPlan AIKnee Across The Body
Knee Across The Body is a beginner bodyweight stretching that mainly works your glutes, with help from your abductors (outer hips) and lower back.
How to do the knee across the body
- 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.)
- 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.
Muscles worked
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Track your knee across the body with GymPlan AI
Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.
Start your free trialKnee Across The Body alternatives
Exercises that train the same main muscle, including options with other equipment.
Ankle On The KneeBodyweight · Beginner
Piriformis-SMROther · Intermediate
Lying GluteBodyweight · Expert
Seated GluteBodyweight · Expert
One Knee To ChestBodyweight · BeginnerFAQ
What muscles does the knee across the body work?
It mainly works your glutes; your abductors (outer hips) and lower back assist.
How many sets and reps of knee across the body should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the knee across the body good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.