Knee Across The Body
How to do the Knee Across The Body with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
Abductors, Lower Back
Bodyweight
How to do the Knee Across The Body
- 1
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.)
- 2
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.
Log it, see it on your body.
Every Knee Across The Body set you log feeds Ascend's anatomy heatmap, so your glutes volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Knee Across The Body fits
The Knee Across The Body shows up in training built around a specific goal. See how it fits:
More glutes exercises
Knee Across The Body: common questions
What muscles does the Knee Across The Body work?
The Knee Across The Body primarily works the Glutes. It also recruits the Abductors and Lower Back as supporting muscles.
Is the Knee Across The Body suitable for beginners?
Yes. The Knee Across The Body is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Knee Across The Body?
None. The Knee Across The Body is a bodyweight exercise, so you can do it without any equipment.
How do I do the Knee Across The Body with correct form?
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.) Follow the full step-by-step above for the complete movement.
Log your Knee Across The Body sets, free.
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