Exercise guide
Lying Criss Cross Legs
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
This core-focused exercise targets the lower abdominals and obliques while simultaneously engaging the adductors through a lateral crossing motion. It is highly effective for building pelvic stability and improving hip flexor endurance.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your legs fully extended.
- Place your hands palms-down under your glutes for lower back support or by your sides for an increased challenge.
- Engage your core to press your lower back firmly into the floor.
- Lift both legs approximately 6 to 12 inches off the ground to the starting position.
How to do it
- Spread your legs apart slightly wider than hip-width while inhaling.
- Exhale as you bring your legs together, crossing your right leg over your left leg in a 'scissor' motion.
- Inhale as you spread your legs back out to the wide position.
- Exhale as you bring them back together, this time crossing your left leg over your right leg, alternating the top leg each rep.
Form checklist
- Keep your lower back pressed into the mat at all times to protect the spine.
- Maintain straight legs with knees locked and toes pointed.
- Keep the movement controlled and rhythmic rather than using momentum.
- Ensure your neck remains relaxed and your gaze is directed toward the ceiling.
Pro tips
- Focus on actively squeezing your inner thighs (adductors) together at the point where the legs cross.
- Maintain a slight 'hollow body' position by tucking your chin and lifting your shoulder blades slightly to maximize upper and lower abdominal tension.
Make it harder
- Lower your legs until they are just one inch above the floor to significantly increase the demand on the lower abdominals.
- Slow down the tempo to a 3-second count for both the opening and crossing phases to increase time under tension.
Frequently asked
- What muscles does the lying criss cross legs work?
- The lying criss cross legs primarily targets the abs, adductors, and obliques, and also works the hamstrings and quadriceps as secondary muscles.
- What equipment do you need for the lying criss cross legs?
- The lying criss cross legs requires no equipment — just your body weight.
- Is the lying criss cross legs good for beginners?
- Yes. The lying criss cross legs is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Front Plank To Toe TapIntermediate · abs, adductors, erector spinae, hamstrings, obliques, pectorals, and trapezius
- Kneeling Forward Hip CirclesBeginner · abs, adductors, erector spinae, glutes, hip flexors, and obliques
- Lying Alternate Butterfly AbductionBeginner · abs, adductors, and obliques
- Sitting Windshield WipersIntermediate · abs, adductors, and obliques