Strength
Hip Crossover
A controlled rotational movement designed to improve lumbar mobility and strengthen the internal and external obliques.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a firm surface with your arms extended out to the sides in a T-position for stability.
Bend your knees and lift your feet off the floor until your hips and knees are both at ninety-degree angles.
Lower both legs slowly toward the left side while keeping your shoulders and upper back firmly pressed against the floor.
Stop the movement just before your knees touch the ground to maintain tension in your core.
Engage your obliques to pull your legs back to the center starting position with a controlled tempo.
Repeat the descent to the right side to complete one full repetition.
Focus on maintaining a neutral spine and avoiding any arching in the lower back throughout the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Lifting the shoulders off the floor during the rotation
- Moving the legs too quickly and relying on momentum
- Holding the breath instead of exhaling during the exertion phase
- Allowing the knees to separate rather than keeping them stacked
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.