Criss Cross Leg Raises

Instructions

1
Start in a supine position (lying on your back) in water or on a mat. Keep your upper body flat with arms at your sides for support and balance.
2
Engage your core muscles and ensure your lower back maintains contact with the support surface. Position legs straight and relaxed.
3
Slowly lower one leg toward the starting position by flexing at the hip, allowing the quadriceps to lengthen under control while maintaining a neutral lower back.
4
Drive through the quadriceps to lift the leg upward by extending at the hip, raising the foot toward the ceiling while keeping the knee relatively straight. Return to the starting position with control.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Abdominis Rectus
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

Focusing on the Criss Cross Leg Raises allows you to target the Rectus Femoris with precision. As a foundational Strength, Cardio exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Significantly enhances the structural integrity and power of the Rectus Femoris.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips, Waist.
  • Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.

Pro Tips

Control the eccentric (lowering) phase of the Criss Cross Leg Raises for 3-4 seconds to drastically increase time under tension.

Exercise Variations

  • Dumbbell Criss Cross Leg Raises
  • Cable Criss Cross Leg Raises
  • Banded Criss Cross Leg Raises

Beginner Tips

If you are new to the Criss Cross Leg Raises, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions