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Waist · Body Weight
Criss Cross Leg Raises
Criss Cross Leg Raises is an intermediate isolation strength exercise that works the abs (waist), with the quadriceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · Rectus Abdominis, Obliques
- Hip Flexors · Iliopsoas
Secondary muscles
- Quadriceps · Quadriceps Femoris
How to do Criss Cross Leg Raises
- Begin by lying flat on your back with your legs extended straight out and your arms resting by your sides or under your lower back for support. Engage your core and lift both legs slightly off the floor.
- Start crisscrossing your legs in a scissor motion, crossing your right leg over your left and then your left leg over your right.
- Gradually move your legs upward while continuing to crisscross until they form a 45-degree angle with your torso. Then, lower them back down to just above the floor, maintaining the crisscross motion throughout.
- Repeat the movement for the desired number of repetitions.
Form tips
- Keep your core engaged throughout the exercise to maintain stability and support your lower back.
- Focus on using your leg muscles to control the movement, keeping your legs straight and performing the crisscross motion smoothly.
- Ensure your lower back remains pressed into the floor to avoid unnecessary strain.
- Breathe steadily throughout the exercise, exhaling as you move your legs upward and inhaling as you lower them.
Criss Cross Leg Raises alternatives
More abs exercises
Criss Cross Leg Raises FAQ
What muscles does Criss Cross Leg Raises work?
Criss Cross Leg Raises mainly works the abs in the waist (Rectus Abdominis, Obliques and Iliopsoas). The quadriceps work as secondary muscles.
What equipment do you need for Criss Cross Leg Raises?
None. Criss Cross Leg Raises is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Criss Cross Leg Raises should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Criss Cross Leg Raises good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Criss Cross Leg Raises burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Criss Cross Leg Raises?
Other exercises for the abs include Resistance Band Lying Leg Raise, Dumbbell Straight Leg Russian Twist, Standing Cable Oblique Twist and Standing Cable Hip Flexion.
For developers
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