How to do the Criss Cross Leg Raise
- Lie on your back, legs straight, hands near your hips for support.
- Press your lower back into the floor and keep your ribs pulled down.
- Lift your legs to about 45 degrees and cross them, switching the top leg each time.
- Keep crossing as you raise your legs almost straight up.
- Keep crossing as you lower them back to about 45 degrees.
Full technique — 7 steps
- Lie flat on your back with legs straight and arms along your sides, palms on the floor.
- Press your lower back into the floor and keep your ribs pulled down.
- Lift both legs to about 45 degrees from the floor, keeping your knees straight.
- Open your legs slightly, then cross one over the other, switching the top leg each time.
- Keep crossing as you raise your legs until they point almost straight up.
- Keep crossing as you lower your legs back to about 45 degrees.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Overhead Sit-Up Harder
- Dumbbell Decline Sit-Up Harder
Barbell
- Barbell Overhead Sit-Up Harder
Resistance bands
- Resistance Band Dead Bug Same level
- Kneeling Resistance Band Crunch Same level
Weight plates
- Plate Overhead Sit-Up Harder
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
- This exercise Criss Cross Leg Raise
- Harder Ab Wheel Half Rollout
- Harder Ab Wheel Knee Tuck
Too hard for now? Start with the Ab Wheel Straight Arm Crunch.
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).
