Knee Across The Body

What is Knee Across the Body? The knee across the body exercise is a dynamic stretch that targets the glutes and hip abductors. It involves bringing one knee towards the opposite side of your body while keeping your shoulders on the ground. This movement helps improve hip flexibility, mobility, and can also help alleviate lower back pain.

Tutorial

1. Lie on your back with your arms extended out to the sides for stability.
2. Bend your knees and keep your feet flat on the floor.
3. Lift one knee towards your chest.
4. Slowly rotate that knee across your body towards the opposite side, keeping your shoulders on the ground.
5. Hold the stretch for 15-30 seconds.
6. Return to the starting position and repeat on the other side.

Common Mistakes

• Twisting the upper body: Keep your shoulders flat on the ground throughout the movement to isolate the stretch in the hips.

• Lifting the shoulders: Avoid lifting your shoulders off the ground as this can reduce the effectiveness of the stretch. - Rushing the movement: Move slowly and with control to fully engage the targeted muscles.

Tips for Better Results

• Breathe deeply and relax into the stretch to allow for a greater range of motion.

• Focus on feeling the stretch in your glutes and hip abductors. - Gradually increase the intensity of the stretch over time by bringing the knee closer to the ground.

Muscles Worked

• Gluteus medius - Gluteus minimus - Tensor fasciae latae - Hip abductors