Scissor Kick
Muscles worked
Instructions
- 1To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time.
- 2With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.
- 3Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.
- 4Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Scissor Kick
The scissor kick is a bodyweight isolation exercise that targets the abs, especially the lower portion of the abdominal wall. Lying on your back, you alternate raising and lowering straight legs while keeping your heels slightly off the floor to maintain constant tension on the abs. Unlike a classic crunch, this movement involves little trunk flexion and instead emphasizes pelvic control and core bracing. It's a simple exercise you can do anywhere with no equipment, often used as a finisher for ab training. It does require good control to avoid arching the lower back.
check_circleBenefits
- check_circleSpecifically targets the lower abs
- check_circleRequires no equipment, doable anywhere
- check_circleBuilds pelvic control and core bracing
- check_circleGood alternative to crunches for varying ab training
lightbulbExecution tips
- lightbulbKeep your lower back pressed to the floor throughout the movement
- lightbulbOnly lower your leg as far as you can control your pelvis
- lightbulbBreathe steadily, don't hold your breath
- lightbulbSlow the tempo down to increase difficulty
warningCommon mistakes
- warningLetting the lower back arch and lift off the floor
- warningLowering the legs too far and losing abdominal tension
- warningMoving too fast and losing control
- warningMoving the arms to help instead of keeping them still
helpFrequently asked questions
Does the scissor kick hurt your back?expand_more
Only if your lower back arches. Keep it pressed to the floor and limit the range of motion if needed to protect your lumbar spine.
Can this replace crunches?expand_more
Yes, it's a good alternative to vary your ab training, especially for the lower abs.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.