Scissor Kick
A bodyweight supine core exercise targeting rectus abdominis, obliques, and hip flexors to build core strength and stability; alternates leg movements while maintaining spinal neutrality.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Glutes, Quads, Adductors
Popularity Score
7
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
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
7/10Iliopsoas
Glutes
4/10Glute Max
Quads
3/10Rectus Femoris
Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
12-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie face-up on a mat with legs extended and arms by your sides, palms down. Engage core by pressing lower back into the floor.
- Lift both legs 6-12 inches off the ground with slight knee bend.
- Spread legs into a V shape, then cross right leg over left.
- Uncross and cross left leg over right in a scissoring motion.
- Alternate crossing legs rhythmically without touching the floor.
- Maintain core engagement and neutral pelvis throughout.
- Lower legs controlled at end of set.
Coaching Tips
Form Cues
- Press low back down
- Keep legs straight
- Engage core fully
- Control the rhythm
- Legs hover constant
Breathing
Inhale during leg separation and exhale during crossing; brace core continuously.
Tempo
2-0-2
Range of Motion
Legs hover 6-12 inches above floor, crossing at mid-height without touching ground or arching back.
Safety
Safety Notes
- Avoid if acute lower back pain
- Modify for tight hip flexors
- Keep back flat to prevent strain
- Consult for pregnancy after first trimester
- Stop if neck discomfort occurs
Spotting
No spotting needed; self-supported bodyweight exercise.
Common Mistakes
- Arching lower back
- Letting legs touch floor
- Bending knees excessively
- Rushing the motion
- Straining neck if head lifted
When to Avoid
- Acute lower back injury
- Tight hip flexors
- Neck strain issues
- Pregnancy after first trimester
Flexibility Needed
- Adequate hip flexion range
- Ankle dorsiflexion for leg straightness
Build Up First
- Basic core engagement
- Ability to lie supine comfortably
Also known as
Scissor Kicks, Flutter Scissors
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