Criss Cross Leg Raises
Strengthen your hip adductors and core with Criss Cross Leg Raises. Lie on your back, lift your legs, and cross them in a controlled, fluid motion.
Description
A core workout where you lie on your back with your hands behind your head, raise your legs, and criss cross them.
How to Do Criss Cross Leg Raises
- 1Setup
Lie supine on a mat with your back flat, arms extended by your sides with palms down, or hands lightly behind your head for neck support.
- 2Setup
Engage your core by pressing your lower back into the mat and raising both legs straight up towards the ceiling until they are perpendicular to the floor.
- 3
Slowly lower your legs a few inches from perpendicular, then begin to cross one leg over the other, alternating which leg is on top, creating a "criss-cross" motion.
- 4
Keep your legs straight and core engaged throughout the movement, maintaining control without letting your lower back arch off the mat.
- 5
Continue the criss-cross motion for the desired duration or repetitions, breathing steadily and controlling the movement from your hips.
Tips
- Maintain a posterior pelvic tilt throughout the exercise to keep your lower back pressed into the mat and maximize core engagement.
- Control the speed of the criss-cross motion; avoid rushing to ensure muscle activation and prevent momentum from taking over.
- Focus on initiating the crossing movement from your hip adductors and abductors, rather than just swinging your legs.
- If your lower back arches, don't lower your legs as far; keep them higher to maintain core stability and proper form.
Common Mistakes
- ×Arching the lower back is a common error; fix this by actively pressing your lumbar spine into the floor and not lowering your legs too far.
- ×Swinging the legs with momentum reduces muscle activation; correct this by performing the criss-cross slowly and with deliberate control.
- ×Holding your breath can lead to tension; remember to breathe continuously, exhaling slightly as you cross and inhaling as you uncross.
Variations
Lying Criss Cross Legs
Strengthen your core and hip flexors with Lying Criss Cross Legs. This bodyweight exercise targets your abdominals, improving stability and endurance.
Front Back Leg Raises
Improve hip mobility and strengthen your core with Front Back Leg Raises. This bodyweight exercise enhances balance and flexibility, targeting hip flexors
Captains Chair Leg Raise
Strengthen your core and hip flexors with the Captain's Chair Leg Raise. This effective bodyweight exercise targets your abdominals, improving stability
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