Standing Criss-Cross 4-X Back-Front
A light impact exercise for a full-body warm up! Improve mobility & coordination with standing criss-crosses.
The Standing Criss-Cross 4-X Back-Front mainly works the chest and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Standing Criss-Cross 4-X Back-Front Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior)
Secondary
Lats (latissimus dorsi); Upper Traps (trapezius, upper fibers)
Standing Criss-Cross 4-X Back-Front Variations and Alternatives
How to do the Standing Criss-Cross 4-X Back-Front
Starting Position:
Stand with your feet hip-width apart.
Keep your core engaged and shoulders relaxed.
Have your arms at your sides.
Back Criss Cross:
Extend both arms out to the sides at shoulder height.
Cross your right arm over your left arm in front of your body.
Then, pull your arms back to the starting position.
Repeat this crossing motion four times, alternating which arm is on top.
Front Criss Cross:
After completing the back criss crosses, extend your arms straight in front of you at shoulder height.
Cross your left arm over your right arm.
Return your arms to the starting position.
Repeat this crossing motion four times, alternating which arm is on top.
Breathing:
Inhale as you extend your arms and exhale as you cross them.
Maintain a steady breathing pattern throughout the exercise.
Repetitions:
Complete a total of 8 criss crosses (4 back and 4 front) in one set.
Rest and repeat for a total of 2-3 sets, depending on your fitness level.
Tips:
Focus on smoothly transitioning between movements.
Keep your movements controlled to avoid any strain.
If you feel any discomfort, reduce the range of motion or take a break.
Standing Criss-Cross 4-X Back-Front FAQs
What muscles does the Standing Criss-Cross 4-X Back-Front work?
The Standing Criss-Cross 4-X Back-Front mainly works the chest and back, with help from the traps. The main muscles are the pectoralis major and serratus anterior.
What equipment do you need for the Standing Criss-Cross 4-X Back-Front?
None. The Standing Criss-Cross 4-X Back-Front is a bodyweight exercise, so you can do it anywhere.
What are some Standing Criss-Cross 4-X Back-Front variations and alternatives?
Similar exercises include the Criss-Cross Arm Outer Rotation, Criss-Cross Upper-Chest Raise, Criss-Cross Arm Lift and Criss-Cross Jump.
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