Criss Cross Leg Raises
- Músculo objetivo
- Adductor Brevis, Adductor Longus, Adductor Magnus, Gluteus Medius, Iliopsoas, Pectineous, Rectus Abdominis
- Músculos sinergistas
- Gracilis, Obliques, Quadriceps, Tensor Fasciae Latae
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
Criss cross leg raises are a bodyweight hip and core exercise that targets the inner-thigh adductors (adductor brevis, longus and magnus, plus the pectineus and iliopsoas) alongside the lower abs and gluteus medius. Performed lying on your back while crossing the legs in a scissoring motion, it builds hip stability and abdominal control with no equipment needed.
Cómo hacer el Criss Cross Leg Raises
- 1Lie flat on your back on a mat with your legs extended and your arms resting by your sides or tucked under your hips for support.
- 2Press your lower back into the floor and brace your abdominals to lock the pelvis in place.
- 3Raise both legs a few inches off the floor, keeping them straight and your toes pointed.
- 4Spread your legs apart into a wide V, then cross one leg over the other in a scissoring motion.
- 5Open the legs again and re-cross with the opposite leg on top, keeping the movement controlled and continuous.
- 6Maintain steady, even breathing and a tight core throughout each cross.
- 7Continue alternating the crossing leg for your target reps or time, then lower both legs to the floor under control.
Consejos de técnica
- Keep your lower back pressed flat against the mat the entire set to protect your spine and keep tension on the abs.
- Lower your legs closer to the floor to make the movement harder, or raise them higher to reduce the load on your lower back.
- Move with control rather than speed, focusing on a deliberate scissor through the inner thighs.
- Keep your legs straight and your toes pointed to maximize the stretch and contraction in the adductors.
Errores comunes
- Letting the lower back arch off the floor, which shifts strain to the spine and takes tension off the core.
- Rushing the crossings with momentum, which reduces the work done by the adductors and obliques.
- Bending the knees excessively, which shortens the lever and lets the hip flexors take over instead of the inner thighs.
- Holding your breath, which raises tension and makes it harder to keep the core braced through each rep.
Preguntas frecuentes
What muscles do criss cross leg raises work?
They primarily work the hip adductors (adductor brevis, longus and magnus), the pectineus, iliopsoas and gluteus medius, plus the rectus abdominis. The obliques, gracilis, quadriceps and tensor fasciae latae assist as synergists.
Are criss cross leg raises good for beginners?
Yes. They use only your body weight, so you can scale the difficulty by raising your legs higher to make it easier or lowering them toward the floor as you get stronger.
How many reps of criss cross leg raises should I do?
Aim for 3 sets of 15–20 crossings, or work for 30–45 seconds per set. Stop the set as soon as your lower back starts to lift off the floor.
Why do I feel criss cross leg raises in my inner thighs?
The scissoring motion is driven by the hip adductors, the inner-thigh muscles that pull the legs across the body. Feeling the work there means you are targeting the intended muscles correctly.
