Criss cross leg raises — Muscles Worked & RPE Load Guide
Criss cross leg raises targets Abdominals & Trunk Bracing as primary movers (1.0× set credit). Leverage-dependent resistance arc across joint flexion.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Abdominals & Trunk Bracing | Primary (1.0× set) | 100% | 6–20 sets/wk (MRV 25) | 3–6x / week · Evidence |
Criss cross leg raises Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Criss cross leg raises using a worked 50.0 kg reference 1RM (Barbell) rounded to 2.5 kg bodyweight / free increments. Mechanics: Relative bodyweight kinematics & core bracing; resistance curve: Leverage-dependent resistance arc across joint flexion.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (90%) | 0 kg (85%) | 0 kg (85%) | 0 kg (85%) | 0 kg (80%) |
| 5 reps | 0 kg (80%) | 0 kg (80%) | 0 kg (80%) | 0 kg (80%) | 0 kg (75%) |
| 8 reps | 0 kg (75%) | 0 kg (75%) | 0 kg (75%) | 0 kg (70%) | 0 kg (70%) |
| 10 reps | 0 kg (70%) | 0 kg (70%) | 0 kg (70%) | 0 kg (70%) | 0 kg (65%) |
| 12 reps | 0 kg (65%) | 0 kg (65%) | 0 kg (65%) | 0 kg (65%) | 0 kg (65%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Criss cross leg raises volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| The empty can scratch test (ECST) for suspected anterior cutaneous nerve entrapment syndrome (ACNES) - a pilot study. | Bakermans (2026) · Scandinavian journal of pain | PubMed 42544523 ↗ |
| The influence of foot position on lower leg muscle activity during a heel raise exercise measured with fine-wire and surface EMG. | Akuzawa (2017) · Physical therapy in sport : official journal of the Association of Chartered Physiotherapists in Sports Medicine | PubMed 28950148 ↗ |
| Changes in muscle cross-sectional area, muscle force, and jump performance during 6 weeks of progressive whole-body vibration combined with progressive, high intensity resistance training. | Rosenberger (2017) · Journal of musculoskeletal & neuronal interactions | PubMed 28574410 ↗ |