Lying Criss Cross Legs
Expert Advice
Keep your lower back pressed to the floor to protect your spine and engage your core throughout the movement.
How-to-do Steps
- Lie on your back with your hands behind your head, elbows wide.
- Lift your shoulders off the floor to engage your abs.
- Bring one knee towards your chest while extending the other leg out.
- Simultaneously twist your torso, bringing the opposite elbow towards the knee that's pulled in.
- Switch sides fluidly in a 'pedaling' motion, crisscrossing your legs.
- Continue alternating sides for the desired number of repetitions.
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Muscles Worked
Lying Criss Cross Legs primarily targets the Quads, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Glutes50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Lying Criss Cross Legs work?
Lying Criss Cross Legs primarily targets the Quads, Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Criss Cross Legs?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Lying Criss Cross Legs suitable for beginners?
Yes, Lying Criss Cross Legs is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
