Criss Cross Leg Raises

Instructions

1
Lie supine on your back on a flat surface or floor with legs extended, arms at sides for stability, core engaged and neutral spine maintained throughout
2
Position body flat against the floor, keep one leg extended on the ground, prepare to lift the opposite leg while maintaining a stable upper body position
3
Slowly lower the extended leg from the raised vertical position toward the floor in a controlled manner, resisting gravity to lengthen the quadriceps muscle without touching the floor
4
Drive the leg upward back to the starting vertical position by contracting the quadriceps, maintaining control and avoiding momentum, then repeat on the opposite leg
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Focusing on the Criss Cross Leg Raises allows you to target the Rectus Femoris with precision. As a foundational Strength, Stretching 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.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
  • Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Rectus Femoris.

Pro Tips

To maximize the Criss Cross Leg Raises , actively squeeze the Rectus Femoris at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis to maintain control of the Body weight.

Exercise Variations

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

Frequently Asked Questions