Knee Across The Body

A beginner stretch for the glutes, hip abductors and back.

Movement guide

Knee Across The Body

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusGlutes · Hip abductors · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Knee Across The Body demonstrated on the 3D figure

3D demoKnee Across The BodyBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Standing figure four (chair pigeon, Eka Pada Utkatasana) demonstrated on the 3D figure

3D demoStanding figure four (chair pigeon, Eka Pada Utkatasana)Intermediate · A wall

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Glutes. Also: Hip abductors, Back.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

One Knee To Chest demonstrated on the 3D figure

3D demoOne Knee To ChestBeginner · Other / check instructions

Ankle On The Knee demonstrated on the 3D figure

3D demoAnkle On The KneeBeginner · Other / check instructions

Dancer pose (Natarajasana) demonstrated on the 3D figure

3D demoDancer pose (Natarajasana)Advanced · No equipment

Half moon pose (Ardha Chandrasana) demonstrated on the 3D figure

3D demoHalf moon pose (Ardha Chandrasana)Advanced · A step

Head-to-knee pose (Janu Sirsasana) demonstrated on the 3D figure

3D demoHead-to-knee pose (Janu Sirsasana)Beginner · No equipment

Locust pose (Salabhasana) demonstrated on the 3D figure

3D demoLocust pose (Salabhasana)Beginner · No equipment

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Questions people ask

What muscles does the Knee Across The Body work?

Mainly the glutes, with help from the hip abductors and back.

What equipment do I need for the Knee Across The Body?

Other / check instructions.

Is the Knee Across The Body good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Standing figure four (chair pigeon, Eka Pada Utkatasana).

How do I make the Knee Across The Body harder?

Progress to the Standing figure four (chair pigeon, Eka Pada Utkatasana), or add load, range or slower lowering once your form is solid.