Criss Cross Leg Raises
Criss Cross Leg Raises Exercise Description
Criss Cross Leg Raises are a supine, bodyweight leg-raise variation that combines hip flexion with alternating adduction/abduction (a “scissor” cross). The primary movers are the hip flexors (iliopsoas and rectus femoris) as the legs lift, while the adductors contribute during each crossover. Your anterior core—rectus abdominis and obliques—works isometrically to keep the pelvis stable and prevent the low back from arching. Expect a strong demand on trunk stiffness and pelvic control rather than big ranges of motion. Performed smoothly and under control, this drill reinforces coordination between the hips and trunk, teaches you to maintain a neutral lumbar position under a long lever, and adds inner‑thigh involvement through the crossing pattern.
- 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: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Criss Cross Leg Raises Exercise
‘- Lie supine with legs long, heels together, arms by your sides, palms down.
– Set ribs down and brace the abdominal wall; keep the pelvis quiet and the low back from arching.
– Gently draw shoulder blades down and back; keep the neck long and gaze up.
– Lift both legs together to the height you can maintain trunk stability (often 30–60 degrees).
– Begin the scissor: cross one leg over the other at mid‑shin, then switch which leg is on top.
– Move from the hips; keep knees mostly straight and toes relaxed; avoid swinging.
– Breathe continuously—exhale lightly as the legs cross, inhale as they uncross.
– If the low back starts to lift, raise the legs higher or add a slight knee bend to shorten the lever.
– Finish by pausing with legs together, then lower them to the floor with control.
Criss Cross Leg Raises Tips
‘- Set your ribs down and brace your abdominal wall before lifting to keep the pelvis quiet and the low back from arching.
– Gently draw your shoulder blades down and back, keeping your neck long and gaze up throughout.
– Lift both legs together only to a height where you can maintain trunk stability.
– Cross your legs at mid‑shin during the scissor and alternate which leg is on top each time.
– Move from the hips, keeping your knees mostly straight and toes relaxed.
– Perform the movement smoothly and under control, avoiding any swinging.
– Breathe continuously—exhale lightly as the legs cross, inhale as they uncross.
– If your low back starts to lift, raise your legs higher or add a slight knee bend to shorten the lever.
– Finish by pausing with your legs together, then lower them to the floor with control.
Criss Cross Leg Raises Beginner Introduction
Criss Cross Leg Raises place you on your back with straight legs lifting and gently passing over one another in a scissor-style pattern. This bodyweight movement blends a straight-leg lift with a controlled crossing motion, so the action comes primarily from the hips while the rest of the body stays quiet on the floor. The range is usually moderate rather than exaggerated, emphasizing smooth, deliberate motion over big swings.
As the legs rise, the hip flexors handle most of the lifting effort, while the crossing pattern brings extra work to the inner thighs. At the same time, the abs and side abs brace to hold the front of the body steady and resist the lower back from arching off the ground. That combination turns the exercise into a strong challenge for overall core steadiness, especially around the pelvis. Many people use this kind of leg raise to build better awareness of how the hips and midsection move together, along with steady breathing and rhythm during a longer-lever core drill.