Lying Criss-Cross Legs
Lying Criss-Cross Legs Exercise Description
Lying Criss-Cross Legs is a supine, bodyweight hip exercise where the legs hover off the floor and alternately cross like scissors. The primary movers are the hip flexors (iliopsoas and rectus femoris), with the hip adductors contributing as each leg crosses midline. The abdominal wall (rectus abdominis, obliques, and transverse abdominis) braces isometrically to stabilize the pelvis and maintain a neutral—or slightly posteriorly tilted—lumbar position. This drill emphasizes controlled hip flexion and adduction while resisting lumbar extension, promoting clean lower-body movement anchored by solid trunk stability. Use a slow, precise cadence and a pain‑free range to keep the focus on the hips rather than the low back or momentum.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Adductor Longus, Adductor Magnus
- 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, Knee Extensors
- Joint Involvement: Single-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Lateral
- Muscle Position: Anterior
- Gender: Male
How To Do The Lying Criss-Cross Legs Exercise
‘- Lie on your back on a mat; arms by your sides with palms down for light support.
– Brace your abdominal wall and gently tilt the pelvis so the low back stays lightly in contact with the floor.
– Extend both legs long and lift them together to a comfortable hover off the floor; keep knees straight without locking.
– Point toes neutral or slightly dorsiflexed; keep hips neutral (no external rotation).
– Cross the right leg over the left at mid‑thigh/ankle level.
– Reverse, crossing the left leg over the right—move smoothly without swinging.
– Keep ribs down, head and shoulders relaxed; breathe continuously.
– Maintain the low back connection to the floor; if it arches, raise the legs slightly higher or add a small knee bend.
– Continue alternating crosses with controlled tempo and consistent pelvic position.
– Finish by lowering both legs together under control and releasing the brace.
Lying Criss-Cross Legs Tips
‘- Keep your arms by your sides with palms down only for light support, not to push off the floor.
– Brace your abdominal wall and gently tilt your pelvis so your low back stays lightly in contact with the floor.
– Lift both straight legs to a low hover, keeping knees straight but not locked.
– Keep toes neutral or slightly dorsiflexed and avoid turning the hips outward.
– Cross the legs at mid‑thigh or ankle level, moving smoothly without swinging or using momentum.
– Use a slow, precise cadence through a pain‑free range to keep the work on the hips rather than the low back.
– Keep your ribs down with head and shoulders relaxed as you move.
– Breathe continuously instead of holding your breath during the crosses.
– Maintain your low back connection to the floor; if it starts to arch, raise your legs slightly higher or add a small knee bend.
– Lower both legs together under control before you release your abdominal brace at the end.
Lying Criss-Cross Legs Beginner Introduction
Lying Criss-Cross Legs is a bodyweight floor exercise performed on your back that centers on smooth, controlled leg movement. With the torso resting on the mat and both legs lifted slightly above the ground, the legs travel past each other in a scissor-style pattern. The arms lie alongside the body for light support while the head, neck, and shoulders stay relaxed, allowing attention to stay on how the hips and legs move.
This drill highlights the hip flexors at the front of the hips and the inner thighs as each leg crosses the midline. At the same time, the abs and side abs engage to hold the pelvis steady and keep the lower back from arching, turning the movement into a core-stability challenge as well. A calm, deliberate rhythm and a comfortable range of motion place the workload on the hips instead of the low back or momentum, helping build coordinated lower-body motion supported by a stable midsection.