Inner Thigh Criss Crosses: How to Do Them, Benefits, and Variations

How to do Inner Thigh Criss Crosses?

The inner thigh criss cross, also known as supine adductor criss cross or leg scissors, is a bodyweight exercise primarily targeting the adductor muscles of the inner thigh, performed by lying on your back and scissoring your legs in a controlled, crossing motion.

Understanding the Inner Thigh Criss Crosses

The inner thigh criss cross is an effective isolation exercise for the adductor muscle group, which plays a crucial role in hip adduction (bringing the leg towards the midline of the body) and stabilization. It's often performed without equipment, making it highly accessible.

• Muscles Worked:

  • Primary: Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus (collectively known as the adductors or inner thigh muscles).
  • Secondary/Stabilizers: Rectus Abdominis, Obliques (core stability), Hip Flexors (Psoas, Iliacus) assist in leg elevation.

• Benefits:

  • Targeted Adductor Strengthening: Directly isolates and strengthens the muscles responsible for inner thigh strength and hip stability.
  • Improved Hip Stability: Strong adductors contribute to overall hip joint stability, crucial for walking, running, and lateral movements.
  • Enhanced Core Engagement: Requires significant core activation to stabilize the pelvis and lumbar spine, preventing lower back arching.
  • Increased Flexibility (Dynamic): The controlled range of motion can contribute to dynamic flexibility in the hip joint.
  • Low Impact: As a supine (lying on your back) exercise, it places minimal stress on joints, making it suitable for various fitness levels.

Proper Execution: Step-by-Step Guide

Precision in form is paramount to maximize effectiveness and minimize injury risk.

• Starting Position:

  1. Lie Supine: Lie on your back on a mat, arms extended by your sides with palms flat on the floor or tucked slightly under your glutes for lower back support.
  2. Core Engagement: Gently brace your core, drawing your navel towards your spine to create a neutral spine position. Avoid excessive arching of the lower back.
  3. Leg Elevation: Lift both legs straight up towards the ceiling until they are perpendicular to the floor (90-degree angle at the hips), or as high as you can comfortably maintain a flat lower back. Keep a slight bend in the knees if your hamstrings are tight.

• The Movement:

  1. Lower and Separate: Slowly lower both legs a few inches towards the floor (typically 30-60 degrees from vertical, depending on core strength and hamstring flexibility). Simultaneously, slightly separate your legs wider than hip-width apart.
  2. The Cross: Keeping your legs straight (or with a slight knee bend), cross one leg over the other, squeezing your inner thighs together as the legs pass the midline. For instance, cross your right leg over your left.
  3. Uncross and Recross: Immediately uncross the legs, separating them slightly, then cross the opposite leg over (e.g., left leg over right).
  4. Continuous Motion: Continue this scissoring or criss-crossing motion, alternating which leg crosses on top with each repetition. Maintain control throughout the movement, avoiding momentum.

• Breathing:

  • Inhale as you separate your legs.
  • Exhale as you cross your legs and squeeze your inner thighs. Maintain consistent, controlled breathing.

• Common Mistakes to Avoid:

  • Arching the Lower Back: This indicates weak core engagement or legs lowered too far. Keep your lower back pressed into the mat.
  • Using Momentum: Jerking the legs or using swinging motions reduces adductor activation and increases injury risk. Focus on slow, controlled movements.
  • Bent Knees (Excessively): While a slight bend is okay for hamstring tightness, excessively bent knees reduce the lever arm and thus the challenge on the adductors.
  • Holding Breath: Leads to unnecessary tension and can increase blood pressure. Maintain rhythmic breathing.
  • Legs Too High/Low: If legs are too high (closer to 90 degrees), the adductors are less challenged. If too low, it puts excessive strain on the lower back if core strength is insufficient. Find the sweet spot where your core can maintain stability.

• Form Cues:

  • "Press your lower back into the mat."
  • "Imagine squeezing a ball between your inner thighs as they cross."
  • "Control the movement; no swinging."
  • "Keep your core tight throughout."

Variations and Modifications

The inner thigh criss cross can be adapted to suit various fitness levels.

• Making it Easier (Modifications):

  • Higher Leg Angle: Keep your legs at a higher angle (closer to 90 degrees from the floor) to reduce the leverage and intensity on the core and adductors.
  • Support Under Hips: Place your hands, or a small towel, under your glutes for additional lower back support.
  • Bent Knees: Perform with a greater bend in the knees, making the lever shorter and the exercise less challenging.

• Making it Harder (Progressions):

  • Lower Leg Angle: As core strength improves, progressively lower your legs closer to the floor (without arching your back) to increase the lever arm and intensity.
  • Increased Range of Motion: Cross legs wider apart, increasing the stretch and contraction.
  • Slower Tempo: Perform the movement with a slower, more controlled tempo to increase time under tension.

• Adding Resistance (Optional):

  • Ankle Weights: Once bodyweight becomes too easy, small ankle weights can be added to increase the challenge. Start with light weights and gradually increase.
  • Resistance Band: A light resistance band can be looped around the ankles or lower shins to provide additional resistance during the separation and crossing phases.

Integrating Inner Thigh Criss Crosses into Your Routine

This exercise is versatile and can be incorporated into various workout types.

• Repetitions and Sets:

  • For beginners: 2-3 sets of 10-15 repetitions (each full criss-cross motion counts as one rep).
  • For advanced: 3-4 sets of 15-25 repetitions.
  • Focus on quality of movement over quantity.

• Placement in Workout:

  • Warm-up: Can be used as part of a dynamic warm-up to activate the adductors and core.
  • Main Workout: Ideal as an accessory exercise for leg day or a full-body strength routine, often placed after compound movements.
  • Core Work: Excellent as part of a dedicated core training session.

• Complementary Exercises:

  • Compound Leg Exercises: Squats, Lunges, Deadlifts (to build overall leg strength).
  • Other Adductor Exercises: Sumo Squats, Cossack Squats, Adductor Machine, Side Lying Leg Lifts (for abduction balance).
  • Core Exercises: Planks, Leg Raises, Bicycle Crunches (to further strengthen the stabilizing muscles).

Safety Considerations and When to Avoid

While generally safe, certain conditions warrant caution or avoidance.

• Precautions:

  • Listen to Your Body: If you feel any sharp pain, especially in the lower back or groin, stop the exercise immediately.
  • Gradual Progression: Do not attempt to lower your legs too far too soon. Build core strength and adductor control gradually.
  • Proper Matting: Use a comfortable exercise mat to protect your spine.

• Contraindications:

  • Acute Lower Back Pain: If you have active lower back pain or disc issues, this exercise may exacerbate it. Consult a healthcare professional or physical therapist.
  • Groin Strain/Injury: Avoid if you have a current or recovering groin strain, as it directly loads the adductor muscles.
  • Hip Impingement or Labral Tears: The range of motion might be problematic for individuals with certain hip pathologies. Seek professional guidance.
  • Pregnancy: While some modifications might be possible, core-intensive supine exercises are often modified or avoided in later stages of pregnancy. Consult your doctor.

Conclusion

The inner thigh criss cross is a highly effective, low-impact exercise for strengthening the adductor muscles and enhancing core stability. By mastering the proper form, understanding its variations, and integrating it wisely into your fitness regimen, you can significantly contribute to balanced lower body strength and overall athletic performance. Always prioritize controlled movement and listen to your body to ensure a safe and effective workout.