Lying Leg Cross Exercise Guide
Exercise Profile
- Target
- Adductors
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Adductors
- Secondary Muscles
- Gluteus Medius, Rectus Abdominis, Tensor Fasciae Latae, Obliques, Quadriceps, Sartorius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Cross Leg raises, Crossed Leg Lift
How to: Lying Leg Cross
- Lie flat on your back with your legs extended.
- Cross one leg over the other, then lift both legs towards the ceiling while keeping your core engaged.
- Slowly lower your legs back to the ground while maintaining the crossed position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Allowing the lower back to arch, which can lead to injury.
- Using momentum instead of controlled movement.
- Not engaging the core, which can reduce effectiveness.
Modifications
- Perform the exercise with a smaller range of motion if you experience discomfort.
- Use a mat for cushioning if lying on a hard surface.
Tips
- Keep your movements slow and controlled to effectively engage the muscles.
- Ensure your lower back stays flat against the ground to avoid strain.
- Focus on squeezing your inner thighs as you lift and lower your legs.
Lying Leg Cross Alternatives
Tags
adductors
strength
waist
bodyweight
core
hips