Supine Cross-Over Stretch

A supine hip and trunk rotation stretch that targets the hip abductors and obliques.

Exercise Video

Video and photograph variation: The crossing knee bends in both demonstrations. Exercise 5.36 in the book uses an extended knee. Follow the written book version for that setup; do not force the foot down by lifting the opposite shoulder.

Technique Photograph

Supine Cross-Over: Bent-knee variation shown. The book version uses an extended crossing knee. — Bent-knee variation shown. The book version uses an extended crossing knee.

How To Perform The Stretch

Lie face up with the arms opened to either side at shoulder height and both shoulders anchored. The book calls for lifting one leg with the knee extended, then lowering the foot across the body as the trunk turns. Repeat on the opposite side without lifting the shoulder blades.

Technique Cue

Keep both shoulder blades supported and the head neutral as the leg crosses. Lower only as far as that position allows.

Targeted Muscles And Timing

Target: Hip abductors and obliques. The tennis book recommends holding the stretch for about 45 seconds. Perform both sides where applicable, moving into a comfortable range without bouncing.

Book Technique And Related Exercises

Bring one straight leg across the body while both shoulder blades stay in contact with the mat. Keep the head neutral and repeat on the other side.

Related movements: Supine Oblique and Forward Lunge and Ankle Reach. See Advanced Concepts of Strength & Conditioning for Tennis for the complete exercise and assessment guidance; explore all static stretches.

Explore Related Tennis Exercises

All static stretches · Tennis book · Related dynamic stretch

← 5.35 Supine Oblique · 5.37 Seated V-Stance →

Book reference: Advanced Concepts of Strength & Conditioning for Tennis, Chapter 5, exercise 5.36 Supine Cross-Over.