Lying Leg Cross - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Lying Leg Cross

Step by step instructions, muscle activation and variants for the Lying Leg Cross.

EasyGlutesObliques

About this exercise

The lying leg cross is a floor exercise that targets the obliques and deep core muscles through a controlled leg rotation movement. Lying on your back with arms extended for stability, you swing the straight legs from side to side, using the obliques to decelerate and control the motion.

How to Perform

  • Lie flat on your back with your arms extended to the sides for support
  • Raise both legs to approximately 90 degrees, keeping them straight or slightly bent
  • Slowly lower both legs together to one side toward the floor, rotating through the hips
  • Stop before the legs touch the floor, then use your obliques to bring them back through center
  • Continue to the opposite side for one full rep
  • Maintain shoulder contact with the floor throughout the movement

Muscle Activation

Primary
GlutesObliquesInner thighs
Secondary
AbsQuadricepsOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Lying Leg Cross

The Lying Leg Cross is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore