# Criss Cross Leg Raise

A floor leg raise where both straight legs stay off the floor and cross over each other, switching the top leg each time, as they rise and lower. Trains the abs and obliques to keep your lower back on the floor.

- Beginner · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/criss-cross-leg-raises/video/male.mp4
- HTML: https://seto.fit/exercises/criss-cross-leg-raise/

## Muscles worked

- Abs: 9/10
- Obliques: 6/10
- Lower back: 3/10

## How to do the Criss Cross Leg Raise

1. Lie on your back, legs straight, hands near your hips for support.
2. Press your lower back into the floor and keep your ribs pulled down.
3. Lift your legs to about 45 degrees and cross them, switching the top leg each time.
4. Keep crossing as you raise your legs almost straight up.
5. Keep crossing as you lower them back to about 45 degrees.

### Full technique — 7 steps

1. Lie flat on your back with legs straight and arms along your sides, palms on the floor.
2. Press your lower back into the floor and keep your ribs pulled down.
3. Lift both legs to about 45 degrees from the floor, keeping your knees straight.
4. Open your legs slightly, then cross one over the other, switching the top leg each time.
5. Keep crossing as you raise your legs until they point almost straight up.
6. Keep crossing as you lower your legs back to about 45 degrees.
7. Stop before your lower back peels off the floor or your ribs flare upward.

## Common mistakes

- Lower back arching off floor
- Swinging legs with momentum
- Dropping heels between reps
- Bending knees to shorten range
- Crossing the legs only at the ankles

## Form cues

- Keep knees straight
- Flatten lower back first
- Keep ribs down
- Arms press into floor
- Switch the top leg

## How much to do

- **Strength**: 3 sets of 10–12 reps · rest 1 min · 3 reps in reserve · lower 1 s, lift 1 s
- **Muscle growth**: 3–4 sets of 12–20 reps · rest 1 min · 2–3 reps in reserve · lower 1 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 20–30 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Overhead Sit-Up](https://seto.fit/exercises/dumbbell-overhead-sit-up/), [Dumbbell Decline Sit-Up](https://seto.fit/exercises/dumbbell-decline-sit-up/)
- **Barbell**: [Barbell Overhead Sit-Up](https://seto.fit/exercises/barbell-overhead-sit-up/)
- **Resistance bands**: [Resistance Band Dead Bug](https://seto.fit/exercises/resistance-band-dead-bug/), [Kneeling Resistance Band Crunch](https://seto.fit/exercises/kneeling-resistance-band-crunch/)
- **Weight plates**: [Plate Overhead Sit-Up](https://seto.fit/exercises/plate-overhead-sit-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Ab Wheel Straight Arm Crunch](https://seto.fit/exercises/ab-wheel-straight-arm-crunch/) — 15% of bodyweight
- **This exercise: Criss Cross Leg Raise — Beginner**
- Harder: [Ab Wheel Half Rollout](https://seto.fit/exercises/ab-wheel-half-rollout/) — 40% of bodyweight
- Harder: [Ab Wheel Knee Tuck](https://seto.fit/exercises/ab-wheel-knee-tuck/) — 60% of bodyweight

## Quick answers

### What muscles does the Criss Cross Leg Raise work?

Primary: Abs 9/10. Also works: Obliques 6/10, Lower back 3/10.

### When should I do the Criss Cross Leg Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Criss Cross Leg Raise?

Strength: 3 sets of 10–12 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Criss Cross Leg Raise?

Dumbbells: Dumbbell Overhead Sit-Up, Dumbbell Decline Sit-Up. Barbell: Barbell Overhead Sit-Up. Resistance bands: Resistance Band Dead Bug, Kneeling Resistance Band Crunch. Weight plates: Plate Overhead Sit-Up.

### What is an easier version of the Criss Cross Leg Raise?

Ab Wheel Straight Arm Crunch (15% of bodyweight).

### What is a harder version of the Criss Cross Leg Raise?

Ab Wheel Half Rollout (40% of bodyweight), Ab Wheel Knee Tuck (60% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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