Criss Cross Leg Raises

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and arms by your sides.
2. Press your lower back firmly into the floor to eliminate any arching and engage your deep core.
3. Lift both legs 6 to 12 inches off the ground, keeping your knees locked and toes pointed.
4. Optional: Place your hands palms-down under your glutes for additional lower back support.

How to do it

1. Inhale and spread your legs apart into a wide 'V' shape while keeping them elevated.
2. Exhale as you bring your legs back toward the center, crossing your right leg over your left leg.
3. Inhale as you open your legs back to the 'V' position, then exhale as you cross your left leg over your right leg.
4. Continue this alternating pattern with a quick, rhythmic tempo while maintaining a braced core.

Form checklist

• Keep your lower back glued to the floor at all times; if it arches, raise your legs higher.
• Ensure your legs remain perfectly straight with no bend in the knees.
• Maintain a consistent height off the floor throughout the entire set.
• Keep your neck neutral or slightly tuck your chin to avoid strain.

Pro tips

• Actively squeeze your inner thighs (adductors) together at the point of the cross to maximize muscle fiber recruitment.
• Lift your head and shoulder blades slightly off the mat into a 'hollow body' position to increase upper abdominal engagement.
• Focus on small, fast 'snapping' movements rather than wide, slow swings to increase the metabolic demand on the obliques.

Make it harder

• Lower your legs until they are only 1-2 inches above the floor to increase the lever length and core demand.
• Wear ankle weights to add resistance to the hip flexors and adductors during the crossing phase.

Frequently asked

What muscles does the criss cross leg raises work?

The criss cross leg raises primarily targets the abs, adductors, and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the criss cross leg raises?

The criss cross leg raises requires no equipment — just your body weight.

Is the criss cross leg raises good for beginners?

The criss cross leg raises is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Front Plank To Toe TapIntermediate · abs, adductors, erector spinae, hamstrings, obliques, pectorals, and trapezius
• Kneeling Forward Hip CirclesBeginner · abs, adductors, erector spinae, glutes, hip flexors, and obliques
• Lying Abduction Leg Raise On FloorIntermediate · abs, adductors, and obliques
• Lying Alternate Butterfly AbductionBeginner · abs, adductors, and obliques