Kneeling Single Straight Leg Crossover
Improves flexibility and strength in the lower back and glutes
BackBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~4 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — start on your hands and knees, with your hands under your shoulders and your knees under your hips.
- Step 2: Initiation — engage your core and lift one leg straight out to the side, keeping your foot flexed.
- Step 3: Main movement — slowly lower your leg back down to the starting position, keeping control throughout the entire range of motion.
- Step 4: End position — hold for a brief moment before repeating with the other leg.
- Step 5: Return — repeat for the desired number of reps, alternating legs.
Coaching tips
Benefits
Improves flexibility and strength in the lower back and glutes
Common mistakes
Letting the back arch or losing core engagement
Make it harder
Add a pause at the top of the movement
Make it easier
Reduce the range of motion
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.