Scissor Kicks
What Are Scissor Kicks?
Scissor Kicks are an isolation exercise that primarily targets the core and also engages the hip flexors and the adductors of the inner thighs. They are a beginner-level movement performed lying on the back with both straight legs held off the floor, opening the legs apart and then crossing one over the other, switching which leg is on top with every cross.
The name is used for two different movements. In the version shown here, the legs travel side to side and cross over each other like the blades of a pair of scissors. When the legs instead move up and down past each other without crossing, the exercise is Flutter Kicks, and some coaches call that vertical pattern scissor kicks too. Both keep the legs off the floor for the whole set, so the abdominal work is similar, but the crossing pattern adds inner thigh work to bring each leg across the midline and asks for more control to keep the hips from rocking side to side.
The abdominals do not move the legs. Their job is to hold the pelvis and lower back steady against the weight of the legs while the hip flexors keep the legs raised. The lower the legs, the longer the lever and the harder both have to work, so holding the legs higher or bending the knees makes the movement easier, and holding them closer to the floor makes it harder. Slowing the crossings and pausing briefly at each cross keeps the core under tension for longer without needing any equipment.
Scissor Kicks usually appear in bodyweight core circuits, warm-ups and workout finishers, done either for a set number of crosses or for time. They suit anyone who can already keep the lower back flat during a Lying Knee Raise or a Dead Bug. If the lower back lifts off the floor as soon as the legs straighten, build up with those two first, and once the crossings feel easy, move on to longer straight-leg holds such as the Hollow Hold.
Muscles Worked
- Rectus Abdominis (Lower)
- Primary
- Adductor Longus
- High
- Rectus Abdominis
- High
- Rectus Femoris
- High
- External Oblique
- Medium
- Sartorius
- Medium
- Tensor Fasciae Latae
- Medium
Instructions
- Lie on your back on a mat with your legs straight and your arms along your sides, palms down beside or slightly under your hips.
- Brace your abs and press your lower back gently into the floor. Rest your head on the mat.
- Lift both legs off the floor to about 30 to 45 degrees, keeping the knees straight but not locked and the toes pointed.
- Open your legs out to the sides, a little wider than your hips.
- Bring them back toward the midline and cross your right leg over your left.
- Open your legs again, then cross your left leg over your right.
- Keep alternating which leg crosses on top, moving the legs side to side rather than up and down. Count each cross as one rep.
- Keep your lower back on the floor and your heels off it for the whole set, and breathe steadily.
- When the set is finished, lower both legs to the floor with control.
Common Mistakes
Arching the lower back
Letting the lower back lift off the floor moves the load from the abdominals onto the lumbar spine, so raise the legs until it stays down.
Holding the legs too low
Dropping the legs lower than you can control lengthens the lever past your strength, which tips the pelvis forward and arches the back.
Rushing the crossings
Swinging the legs quickly lets momentum do the work and makes it hard to keep the hips and lower back still.
Moving the legs up and down
Letting the legs drift vertically instead of crossing side to side turns the movement into flutter kicks and loses the inner thigh work.
Resting the heels on the floor
Touching the heels down between crosses lets the core switch off, so keep both legs raised until the set is finished.
Lifting the head
Craning the head up to watch the legs strains the neck, so keep it resting on the mat with the gaze toward the ceiling.
Injuries
Scissor Kicks are a low risk exercise when performed with proper technique. The main strain point is the lower back. With both straight legs held off the floor, the hip flexors pull on the pelvis and lumbar spine, and if the abdominals cannot hold the pelvis still, the lower back arches off the floor and takes stress it should not. The front of the hips can also tire or cramp during long sets, and lifting the head to watch the legs can strain the neck.
To prevent this, keep the lower back in light contact with the floor for every cross and raise the legs higher the moment it starts to lift. Placing the hands palms down beside or slightly under the hips helps keep the pelvis level. Keep the crossings small and controlled, and let the head rest on the mat.
To regress, hold the legs higher, bend the knees slightly, or build base strength first with the Dead Bug and the Lying Knee Raise. To progress, hold the legs closer to the floor, slow the tempo with a short pause at each cross, or extend the set time.
Stop if you feel sharp or pinching pain in the lower back, pain in the groin or the front of the hip, or pain that travels down a leg. Anyone with current low back pain, who is pregnant, or who has had recent abdominal surgery should check with a healthcare provider before doing straight-leg core work.
- Primary Focus
- Core
- Equipment
- Body weight
- Modality
- Strength
- Difficulty
- Beginner
Alternative Exercises
Other Names for Scissor Kicks
Scissor Kicks are also known as:
- Scissor Crossover Kick
Frequently Asked Questions
- Q: What is the difference between Scissor Kicks and Flutter Kicks?
Scissor Kicks move the legs side to side so they open apart and cross over each other, while Flutter Kicks move them up and down past each other without crossing. Both keep the legs off the floor for the whole set, but the crossing pattern adds inner thigh work and takes more control to keep the hips level.
- Q: Are Scissor Kicks bad for your lower back?
Not when the lower back stays in contact with the floor throughout the set. They can irritate the lower back when the legs are held lower than the abdominals can control and the back arches, so raise the legs or bend the knees slightly until it stays flat, and skip them during a flare-up of back pain.
- Q: How high should my legs be during Scissor Kicks?
Hold them as low as you can while your lower back stays on the floor. About 30 to 45 degrees off the floor is a good starting height, and lowering the legs from there makes the exercise harder while raising them makes it easier.
- Q: How many Scissor Kicks should I do?
Two to three sets of 20 to 30 crosses, or 20 to 40 seconds of steady crossing, suits most people. End the set when the lower back starts to lift or the crossings lose control rather than chasing a number.
- Q: Where should my hands go during Scissor Kicks?
Rest your arms along your sides with the palms down on the floor beside your hips, or slide the hands slightly under your hips if that helps keep the pelvis level. Press lightly into the floor for balance, but let the core, not the arms, hold the position.
- Q: Do Scissor Kicks burn belly fat?
No exercise removes fat from one specific area. Scissor Kicks strengthen the muscles of the core, while losing fat around the waist depends on overall diet and activity.