Exercise guide
Lying Crossed Legs Twist
- Beginner
- Compound
- Rep-based
- Waist
This exercise targets the obliques and lower abdominals through controlled spinal rotation while providing a functional stretch for the glutes and hips. It is highly effective for improving core stability and rotational mobility using only your body weight.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your arms extended out to the sides in a 'T' position, palms facing down for stability.
- Bend your knees and place your feet flat on the floor, hip-width apart.
- Cross your right ankle over your left knee, allowing the right knee to fall outward in a figure-four shape.
How to do it
- Inhale and slowly lower your legs toward the left side, aiming to bring the sole of your right foot toward the floor while keeping your shoulders grounded.
- Pause for one second at the bottom of the movement to feel the stretch in your outer hip and glute.
- Exhale and engage your obliques to pull your legs back to the center starting position with control.
- Complete your repetitions on one side, then switch legs to repeat the movement in the opposite direction.
Form checklist
- Keep both shoulder blades pinned to the floor throughout the entire rotation.
- Move your legs slowly and under control rather than using momentum.
- Maintain a neutral neck position, looking straight up at the ceiling.
- Ensure the movement comes from the waist and hips, not just the legs.
Pro tips
- Focus on the 'pull' from your side-abs (obliques) to bring your legs back to center rather than pushing off the floor with your bottom foot.
- Press your palms firmly into the ground to create a stable anchor point for your upper body.
Make it harder
- Lift the bottom foot off the floor into a 90-degree tabletop position to increase the leverage and demand on the core.
- Extend the top leg straight out to the side as you rotate to increase the weight of the lever.
Frequently asked
- What muscles does the lying crossed legs twist work?
- The lying crossed legs twist primarily targets the abs, glutes, and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the lying crossed legs twist?
- The lying crossed legs twist requires no equipment — just your body weight.
- Is the lying crossed legs twist good for beginners?
- Yes. The lying crossed legs twist is a beginner-friendly movement and a strong foundation to build on.