Lying High Criss Cross Legs
Lying High Criss Cross Legs Exercise Description
Lying High Criss Cross Legs is a supine bodyweight drill that challenges hip control while the trunk stays stable. With the legs held elevated, the hip flexors (iliopsoas and rectus femoris) work isometrically to maintain hip flexion as you alternate crossing the legs over one another. The hip adductors and abductors create the criss-cross action, while the abdominal wall (rectus abdominis, obliques, and transverse abdominis) resists lumbar extension to keep the pelvis steady. Maintaining a gentle posterior pelvic tilt and “ribs down” position helps protect the lumbar spine and directs the effort to the hips. The quadriceps assist by holding the knees extended without locking. Use smooth, controlled ranges so the hips move precisely and the torso remains quiet.
- Muscle Groups: Glutes, Hips
- Target Muscles: Adductor Longus, Gluteus Medius
- Assisting Muscles: Adductor Brevis, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Psoas Major, Rectus Abdominis, Rectus Femoris, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Inner, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Abductors, Hip Adductors, Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Inner Thigh, Upper Glutes
- Movement Direction: Lateral
- Muscle Position: Lateral, Medial
- Gender: Female
How To Do The Lying High Criss Cross Legs Exercise
‘- Lie supine with head neutral, arms by your sides, palms down; optionally place hands lightly under the sacrum for support without lifting the ribcage.
– Exhale, draw ribs down, and gently posteriorly tilt the pelvis to keep the lower back long against the floor.
– Raise both legs together until the hips are flexed roughly 60–90 degrees; knees straight but not locked, toes relaxed.
– Brace the midsection; keep the pelvis level and the chest quiet.
– Cross one leg over the other just above the midline, then uncross and switch which leg is on top in a smooth, alternating rhythm.
– Move from the hips only; keep knees extended and avoid swinging or bouncing.
– Keep the range small to moderate and maintain even breathing—do not hold your breath.
– If the low back begins to arch or the pelvis rocks, lift the legs a bit higher or add a slight knee bend to shorten the lever.
– Finish by pausing with legs together, bring the knees in toward the chest, then lower the feet to the floor with control.
Lying High Criss Cross Legs Tips
‘- Keep your ribs drawn down and maintain a gentle posterior pelvic tilt so your lower back stays long against the floor.
– Hold your legs at roughly 60–90 degrees of hip flexion, adjusting the angle to keep the pelvis steady.
– Keep knees straight but not locked and toes relaxed as you move.
– Brace your midsection so the torso and chest stay quiet while the hips do the work.
– Cross the legs just above the midline in a smooth, alternating rhythm without swinging or bouncing.
– Move only from the hips during the criss-cross; avoid letting the knees or feet lead the motion.
– Use a small to moderate range of motion so the hips stay precise and the torso remains stable.
– Maintain even breathing throughout the drill and avoid holding your breath.
– If your low back starts to arch or the pelvis rocks, lift the legs a bit higher or add a slight knee bend to shorten the lever.
Lying High Criss Cross Legs Beginner Introduction
Lying High Criss Cross Legs is a floor-based, bodyweight core exercise performed on the back with both legs lifted. The movement centers on the legs repeatedly crossing high above the hips while the upper body stays quiet. The main work comes from the hip flexors holding the thighs up in front of the body, while the inner thighs and outer hips guide the criss-cross pattern. Throughout the drill, the abs and side abs play a key role in preventing the lower back from arching, helping the pelvis feel lightly tucked and supported.
Because the legs remain long, the front of the thighs and quads assist in maintaining the leg position without forcefully locking the knees. The exercise places a strong emphasis on slow, deliberate motion from the hip joints with a still midsection, encouraging careful control rather than speed or large ranges. Steady breathing and a calm ribcage create a sense of whole-torso stability while the legs perform the precise, alternating crossing action.