Exercise guide
Lying Leg Cross
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
The Lying Leg Cross is a dynamic rotational movement that enhances spinal mobility and core stability while targeting the obliques, glutes, and hip flexors. It effectively stretches the lower back and outer hips while requiring active control from the abdominal muscles.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your legs fully extended.
- Extend your arms out to the sides in a 'T' position with your palms facing down for stability.
- Engage your core by pressing your lower back firmly into the floor.
How to do it
- Inhale and lift one leg straight up toward the ceiling until it is perpendicular to the floor.
- Exhale as you slowly lower the lifted leg across your body toward the opposite hand, keeping both shoulders pinned to the mat.
- Inhale as you reverse the movement to bring the leg back to the center position.
- Lower the leg back to the floor with control and repeat the sequence on the opposite side.
Form checklist
- Keep both shoulder blades in contact with the floor throughout the entire rotation.
- Maintain a straight knee on the moving leg to maximize the stretch and quad engagement.
- Move at a slow, controlled tempo rather than using momentum to swing the leg.
- Keep your neck neutral and gaze directed at the ceiling.
Pro tips
- Focus on initiating the return movement from your obliques rather than just pulling with your leg muscles.
- Press your palms and arms into the floor to create a strong anchor, which allows for a deeper and safer spinal twist.
Make it harder
- Wear ankle weights to increase the resistance during the leg lift and lowering phases.
- Pause for 2-3 seconds at the bottom of the rotation, hovering your foot just above the floor to increase time under tension for the obliques.
Frequently asked
- What muscles does the lying leg cross work?
- The lying leg cross primarily targets the adductors, glutes, and quadriceps, and also works the hamstrings and serratus anterior as secondary muscles.
- What equipment do you need for the lying leg cross?
- The lying leg cross requires no equipment — just your body weight.
- Is the lying leg cross good for beginners?
- The lying leg cross is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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