Criss Cross Leg Raises

Body Part: Waist

Muscle: Abs

Equipment: Body Weight

Criss Cross Leg Raises is a bodyweight floor exercise for the abs, obliques, and hip flexors. The movement uses long, straight legs that travel upward and then cross over each other in the air, which makes it a useful choice when you want the trunk to stay braced while the hips move through a controlled range.

The exercise is built around keeping the pelvis and rib cage organized while the legs do the work. The rectus abdominis is the main driver, while the external obliques help resist twisting and the iliopsoas assists with lifting and controlling the legs. Because the legs stay extended, the movement asks for more control than a bent-knee variation and will quickly expose sloppy bracing or a low back that keeps arching off the floor.

The setup matters. Lie flat on the floor or a mat with your arms alongside your body, palms down, and your legs straight. Before you start the rep, press the low back toward the floor, keep the ribs down, and let the neck stay relaxed. That small posterior pelvic tilt is what keeps the exercise in the abs instead of turning it into a hip-flexor swing.

From there, lift the legs until you can maintain contact through the torso, then cross one leg over the other in a controlled scissor pattern before uncrossing and switching sides. The legs should travel smoothly, not whip through space. Exhale as the legs cross or lower, and inhale on the return. The goal is a clean, repeatable arc with no rocking through the shoulders or lower back.

Criss Cross Leg Raises works well in core circuits, accessory blocks, or warmups when you want lower-abdominal tension and anti-rotation control. It is also easy to regress by raising the legs higher or shortening the crossing distance if the low back starts to lift. Stop the set when the pelvis tips forward, the neck tightens, or the leg swing starts to replace abdominal control.

Instructions

• Lie on your back on a mat with your arms straight by your sides, palms down, and your legs fully extended.
• Press your low back gently into the floor, keep your ribs down, and relax your neck before the first rep.
• Lift both legs until they hover at a controlled angle that still lets your torso stay flat.
• Keep the knees long and start the criss-cross by moving one leg over the other in the air.
• Alternate the crossing pattern with smooth scissor-like action instead of swinging the legs.
• Keep your shoulders heavy on the floor and avoid rocking your torso side to side.
• Exhale as the legs cross or lower, then inhale as you uncross and return through the center.
• Lower the legs slowly at the end of the set without letting your back arch off the floor.

Tips & Tricks

• If your low back pops off the mat, raise the legs higher and make the cross smaller.
• Keep the legs long, but a tiny knee softness is better than locking out and losing control.
• Think about moving the thighs from the hips, not kicking the feet upward.
• A slow crossing phase will hit the abs harder than a fast flutter.
• Keep the feet together or nearly together at the crossover so the motion stays organized.
• Do not let the shoulders roll up just because the legs get more difficult to control.
• If the hip flexors start cramping, shorten the range and pause briefly at the top.
• Use the mat as feedback: the rep is too low if your spine keeps peeling away from it.

Frequently Asked Questions

What does Criss Cross Leg Raises train most?

It primarily trains the rectus abdominis, with the obliques and hip flexors helping control the crossing leg action.

Should my back stay on the floor during the leg raises?

Yes. Keep the low back pressed into the mat for as much of the set as possible so the core stays in control.

Do the legs stay straight in the criss-cross motion?

They should stay mostly straight, with only a small knee softness if that helps you keep the motion smooth and controlled.

How low should I lower my legs?

Only as low as you can while keeping your pelvis tucked and your lower back from arching.

Is this the same as bicycle crunches?

No. Criss Cross Leg Raises keeps the torso down and uses straight legs crossing in the air rather than a crunching torso twist.

Can beginners do Criss Cross Leg Raises?

Yes, but beginners should keep the legs higher and the crossing range smaller until they can hold the low back down.

What should I do if my hip flexors take over?

Reduce the range, raise the legs a little higher, and slow the crossing phase so the abs can keep control.

How can I make this harder without changing the exercise?

Slow the lowering phase, keep the legs lower while maintaining a flat back, or add a brief pause at the crossover.