Lying Leg Cross
Lying Leg Cross Exercise Description
Lying Leg Cross is a supine, bodyweight core drill where the legs move in a controlled scissor-style cross while the trunk stays steady. The movement primarily loads the anterior hip flexors, while the abdominal wall—rectus abdominis and obliques—acts isometrically to stabilize the pelvis and lumbar spine. Keeping a slight posterior pelvic tilt and the lower back in firm contact with the mat helps maintain a neutral spine and limits unwanted arching. Placing the hands beside the hips or lightly under the buttocks can provide pelvic support without helping the legs. Aim for smooth, shallow crosses of nearly straight legs, emphasizing control over speed or range. This exercise teaches lumbopelvic control under moving legs and complements broader core training. ([runnersworld.com](https://www.runnersworld.com/training/a38595009/scissor-kicks/?utm_source=openai))
- 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: Lateral
- Muscle Position: Anterior
- Gender: Male
How To Do The Lying Leg Cross Exercise
‘- Lie supine on a mat; arms at your sides or hands lightly under the buttocks for pelvic support. ([exrx.net](https://exrx.net/WeightExercises/HipFlexors/BWStraightLegRaise?utm_source=openai))
– Set posture: slight posterior pelvic tilt; press your lower back into the mat and brace your abdominal wall. ([exrx.net](https://exrx.net/WeightExercises/HipFlexors/BWLyingLegRaiseFloor?utm_source=openai))
– Extend both legs long with knees nearly straight and toes relaxed.
– Lift both heels a few inches off the floor while keeping the ribcage down and neck neutral. ([exrx.net](https://exrx.net/WeightExercises/HipFlexors/BWStraightLegRaise?utm_source=openai))
– Begin the pattern: cross the right leg over the left, then switch—left over right—like a controlled scissor. Keep the range small and even. ([runnersworld.com](https://www.runnersworld.com/training/a38595009/scissor-kicks/?utm_source=openai))
– Move slowly; do not rock through the torso or let the pelvis tip.
– Keep breathing—exhale gently as legs cross, inhale as they switch—avoid breath holding.
– Maintain constant contact of the lower back with the mat; if it starts to lift, reduce the range or pause. ([exrx.net](https://exrx.net/WeightExercises/HipFlexors/BWLyingLegRaiseFloor?utm_source=openai))
– Finish by lowering both legs together with control and relax without arching the back.
Lying Leg Cross Tips
‘- Position arms at your sides or place hands lightly under the buttocks for pelvic support only, not to help lift the legs.
– Set a slight posterior pelvic tilt and press your lower back firmly into the mat before you start moving.
– Brace your abdominal wall to help keep the pelvis and lumbar spine steady throughout the exercise.
– Keep both legs long with knees nearly straight and toes relaxed as you lift.
– Raise your heels only a few inches off the floor while keeping the ribcage down and neck neutral.
– Use smooth, shallow scissor crosses with a small, even range instead of big, fast swings.
– Move slowly so the torso doesn’t rock and the pelvis doesn’t tip as the legs cross.
– Coordinate breathing with the motion—exhale gently as the legs cross, inhale as they switch—and avoid holding your breath.
– Maintain constant lower-back contact with the mat; if it starts to lift, reduce the range of motion or pause to reset.
– Finish by lowering both legs together with control and relax without letting your back arch.
Lying Leg Cross Beginner Introduction
Lying Leg Cross is a floor-based, bodyweight core exercise that involves a gentle crossing motion of the legs while the upper body remains steady on the mat. The movement centers on the hip flexors as they raise and move the legs, with the abs and side abs holding a strong, steady brace so the pelvis and lower back stay quiet against the floor. Hands can rest beside the hips or lightly beneath them to offer a bit of support to the pelvic area without assisting the leg motion.
The legs extend long with only a small lift from the ground, then pass over and under each other in a controlled, scissor-like pattern. The emphasis stays on smooth, shallow crossings rather than big or fast movements. This style of leg action challenges the coordination between hips, core, and lower back, helping to build awareness of how the center of the body can remain stable while the legs move. It fits naturally alongside other core work as a way to practice steady, deliberate control.