Seated Criss Cross Legs On A Chair

Muscles worked

Setup

1. Sit on the edge of a sturdy chair with your spine tall and feet flat on the floor.
2. Grip the sides of the chair seat firmly with both hands for stability.
3. Lean your torso back slightly to engage your core, keeping your chest open and shoulders down.
4. Lift both feet off the floor and extend your legs straight out in front of you at hip height.

How to do it

1. Spread your legs apart slightly wider than hip-width to the starting 'V' position.
2. Cross your right leg over your left leg in a controlled 'scissor' motion while exhaling.
3. Inhale as you return to the wide position, then exhale as you cross your left leg over your right leg.
4. Continue alternating the top leg at a steady, rhythmic tempo, keeping your legs straight throughout.

Form checklist

• Keep your lower back neutral; do not let it arch or round excessively.
• Maintain a tight core by pulling your belly button toward your spine.
• Keep your knees locked and toes pointed to fully engage the quadriceps.
• Ensure your shoulders remain relaxed and away from your ears.

Pro tips

• Focus on the 'squeeze' in your lower abs as the legs cross to maximize muscle recruitment.
• Slow down the tempo to increase time under tension, which forces the obliques to work harder for stability.

Make it harder

• Perform the movement with your hands behind your head to remove the stability of the chair grip.
• Lower your legs closer to the floor to increase the leverage and demand on the lower abdominals.

Frequently asked

What muscles does the seated criss cross legs on a chair work?

The seated criss cross legs on a chair primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.

What equipment do you need for the seated criss cross legs on a chair?

The seated criss cross legs on a chair requires no equipment — just your body weight.

Is the seated criss cross legs on a chair good for beginners?

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

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals