Scissor Kick
A bodyweight core exercise performed supine, using alternating, crossing leg motions. It targets the lower abs and hip flexors to build core stability and muscular endurance.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Obliques, Quads
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
9/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
9/10Iliopsoas
Obliques
4/10External Obliques
Quads
3/10Rectus Femoris
Programming
Typical Rep Range
15-30 reps
Rest Between Sets
30-90 seconds • Can be performed for time in conditioning circuits.
How to Perform
Lie supine on the floor, keeping your legs extended straight. Place your hands flat underneath your hips or lower back to help stabilize the pelvis and prevent arching.
- Brace your core muscles firmly, pressing your lower back flat into the floor.
- Lift your head, neck, and shoulders slightly off the ground (optional, for advanced).
- Raise both straight legs a few inches off the floor.
- Alternately cross your right leg over your left, then your left leg over your right, mimicking a scissor motion.
- Maintain control and a tight core throughout the prescribed duration or rep count.
Coaching Tips
Form Cues
- Press lower back down
- Control the movement
- Keep legs straight
- Shoulders slightly up
Breathing
Inhale to prepare, then use short, steady exhales through the mouth as you alternate the leg crossings, maintaining constant abdominal tension.
Tempo
2-0-2
Range of Motion
Keep the legs moving within a small range, typically 6 to 12 inches above the ground, crossing over the body’s midline.
Safety
Safety Notes
- If you experience neck strain, keep your head resting on the floor.
- Discontinue the exercise if sharp pain occurs in the hip flexors or lower back.
Spotting
Not recommended; focus on core engagement and reducing the range of motion if stabilizing the lower back is difficult.
Common Mistakes
- Allowing the lower back to arch off the floor.
- Lifting the legs too high, which reduces core tension.
- Rushing the motion without bracing the core.
When to Avoid
- Severe lower back pain or lumbar instability.
- Acute hip flexor strain.
Build Up First
- Ability to maintain a neutral or posterior pelvic tilt.
Also known as
Scissor Crossover Kick, Ab Scissors, Lying Scissor Kick, Leg Scissors, Scissors
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