Criss Cross Leg Raises
Criss Cross Leg Raises Exercise Description
Criss Cross Leg Raises are a floor-based core exercise that combines a straight-leg raise with a controlled scissor crossover. The hip flexors drive the leg motion, while the rectus abdominis and transverse abdominis brace isometrically to resist lumbar extension. The internal and external obliques assist by maintaining pelvic control and limiting rotation during the crossing action. As the legs pass over and under, the hip adductors and abductors contribute to the crossover without changing trunk position. The objective is smooth leg movement with a stable ribcage and pelvis, keeping the lower back in light contact with the floor throughout. This variation emphasizes precise lumbopelvic control under a long lever.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Femoris, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Criss Cross Leg Raises Exercise
‘- Lie supine with arms by your sides, palms down; set your head and neck neutral and draw shoulder blades gently down and back.
– Posteriorly tilt the pelvis to bring your lower back into light contact with the floor; maintain this “ribs down” position.
– Extend both knees and bring the legs together; keep them straight but not locked.
– Lift both legs off the floor to a workable angle you can hold without your low back lifting.
– Begin the scissor: cross one leg over the other at the ankles/shins, then switch which leg is on top in a small, controlled motion.
– Keep the pelvis quiet—avoid arching the low back, flaring the ribs, or letting the hips rotate.
– Lower the legs only as far as you can maintain constant lumbar contact; do not let the heels touch down mid‑set.
– Move slowly to avoid momentum; keep your gaze up and jaw relaxed.
– Breathe continuously—gentle exhale as you cross, easy inhale between switches; avoid breath‑holding.
– To finish, pause, bend the knees, and set the feet down under control.
Criss Cross Leg Raises Tips
‘- Lie supine with arms by your sides, palms down, head and neck neutral, and shoulder blades gently drawn down and back.
– Posteriorly tilt the pelvis to bring your lower back into light contact with the floor and maintain this “ribs down” position.
– Extend both knees and bring the legs together, keeping them straight but not locked.
– Lift both legs only to an angle you can hold without your low back lifting off the floor.
– Start the scissor by crossing one leg over the other at the ankles or shins, then switch which leg is on top in a small, controlled motion.
– Keep the pelvis quiet—avoid arching the low back, flaring the ribs, or letting the hips rotate as the legs move.
– Lower the legs only as far as you can maintain constant lumbar contact, and do not let the heels touch down mid‑set.
– Move slowly to avoid using momentum during the leg switches.
– Keep your gaze up and your jaw relaxed throughout the movement.
– Breathe continuously with a gentle exhale as you cross and an easy inhale between switches, avoiding breath‑holding.
– To finish, pause, bend the knees, and set the feet down under control.
Criss Cross Leg Raises Beginner Introduction
Criss Cross Leg Raises blend a straight-leg lift with a small, alternating leg crossover performed on the floor. The movement centers on lifting and gently crossing the legs while the midsection stays steady, creating a strong challenge for the abs and side abs. The front of the hips drives the leg motion, but the trunk remains quiet, with the pelvis and ribcage held steady instead of rolling or tipping. This contrast between moving legs and a still torso gives the exercise a strong stability focus rather than pure momentum or speed.
Because the legs are long and extended, the inner thighs and outer hips also take part as they sweep past each other in the scissor pattern. Throughout the action, the lower back rests softly against the ground, so the core supports the legs rather than the spine arching to help. The slow, deliberate rhythm and steady breathing pattern highlight control, coordination, and precise lower-back and hip alignment, making this a focused core stability drill rather than a fast-paced ab move.