Instructions

1

Lie supine on the floor or mat with your head supported, arms at your sides with palms down for stability, legs fully extended, and body in neutral alignment

2

Engage your core and press your lower back slightly into the floor to maintain neutral spine position throughout the exercise

3

Slowly lower one leg by extending the hip, bringing the foot toward the floor in a controlled manner while keeping the other leg extended and stable

4

Press through the supporting leg and drive upward, lifting the working leg back to the starting position while maintaining core engagement and neutral spine

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Rectus Femoris growth, the Lying Scissors Cross stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Improves overall Hips stability and proprioception during heavy loads.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.
Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.
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.

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 Lying Scissors Cross
Cable Lying Scissors Cross
Banded Lying Scissors Cross

Lying Scissors Cross