Smart Workout Diary

Scissor Kick

The scissor kick is a floor-based abdominal exercise performed lying on your back while alternating and crossing straight legs. It primarily trains the abdominal muscles, especially the lower abdominal region, while the hip flexors help control the leg motion. It supports core endurance, pelvic control, and bodyweight abdominal training.

Demonstration

Scissor Kick — demonstration 1
Scissor Kick — demonstration 2

Instructions

  1. Lie on your back on a mat with your legs extended, arms by your sides, and palms facing down for support.
  2. Brace your core by gently drawing your ribs down and pressing your lower back lightly toward the floor.
  3. Lift both legs a few inches from the floor, keeping the knees mostly straight and the movement controlled.
  4. Scissor the legs by crossing one leg over the other, then switching which leg is on top in a smooth alternating rhythm.
  5. Keep your pelvis still and continue for the planned repetitions or time; stop or raise the legs if your lower back begins to arch.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize back position: keep the lower back close to the floor rather than lowering the legs farther than you can control.
  2. Use a smaller range or keep the legs higher to reduce difficulty; avoid swinging or rushing the crossings.
  3. Breathe steadily throughout the set and keep the neck and shoulders relaxed.
Exercise library