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Mini Loop Band Scissor Kick
A supine resistance band exercise involving alternating leg raises and crosses against band tension to target the abs and hip flexors for core stability, endurance, and hypertrophy.
About Exercise
Equipment
Loop Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Adductors, Abductors
Accessory Muscles
Lower Back, Glutes
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
8/10Iliopsoas
Obliques
6/10External Obliques, Internal Obliques
Adductors
4/10Adductor Longus
Abductors
4/10Glute Medius
Lower Back
2/10Erector Spinae
Glutes
2/10Glute Max
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds • Short rests for endurance focus
How to Perform
Lie supine on a mat with a mini loop band around your ankles. Extend arms by sides with palms down for support.
- Engage core and press lower back into mat.
- Lift both legs 6-12 inches off ground, feet flexed.
- Lower one leg toward floor while raising the other higher, resisting band pull.
- Cross legs in scissor motion without heels touching ground.
- Alternate leg positions in controlled switch.
- Maintain core tightness and neutral neck throughout.
- Repeat for reps, breathing steadily.
Coaching Tips
Form Cues
- Press back flat
- Core tight always
- Legs straight and slow
- Resist band outward
- No heel touch
- Belly button to spine
Breathing
Inhale as you lower a leg; exhale as you lift and switch.
Tempo
2-0-2
Range of Motion
Lift legs to 45-degree angle; lower one to 2 inches from floor without arching back; keep legs straight.
Safety
Safety Notes
- Avoid if acute lower back pain
- Stop if back arches uncontrollably
- Use hands under glutes for support if needed
- Choose appropriate band resistance
- Keep movements controlled to prevent strain
- Consult professional for hip issues
Spotting
No spotting required; perform solo with focus on form.
Common Mistakes
- Arching lower back
- Rushing the motion
- Letting heels touch ground
- Knees bending excessively
- Band slipping off ankles
- Neck straining upward
When to Avoid
- Acute lower back injury
- Hip flexor strain
- Recent abdominal surgery
Flexibility Needed
- Adequate hip flexion range
- Shoulder stability for arm position
Build Up First
- Basic core engagement awareness
- Familiarity with supine positions
Also known as
Banded Scissor Kicks, Loop Band Scissors, Resistance Band Leg Scissors
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