Lying Crossover

A partner-assisted PNF stretch targeting the abductors and outer hips. The trainee lies on their back with one leg crossed over the body while the partner resists and deepens the stretch.

Instructions

1. Lie on your back on a mat with your legs extended
2. Cross one leg over your body with the knee bent
3. Have your partner kneel beside you, holding your shoulder down with one hand
4. Your partner should control the crossed leg with their other hand
5. Attempt to raise your bent knee off the ground against your partner’s resistance
6. Hold this isometric contraction for 10-20 seconds without movement
7. Relax and allow your partner to gently press your knee toward the floor
8. Hold the deep stretch for 15-30 seconds and repeat on the other side

Tips

• Clear communication with your partner prevents overextension
• The isometric phase enhances the subsequent stretch (PNF principle)
• This is an advanced stretch for already flexible individuals
• Never force the stretch; work within a comfortable range
• Perform after workouts when muscles are warm
• Both partners must move slowly and with control
• Repeat 2-3 rounds per side for optimal results