What muscles do lying scissor kicks work?

Lying scissor kicks primarily target the lower abdominals, helping strengthen and define your core. They also engage the upper abs, obliques, and hip flexors for stability and movement control.

Do I need any equipment for lying scissor kicks?

No equipment is required lying scissor kicks are a bodyweight exercise you can perform on the floor. A yoga mat is recommended for comfort and to support your lower back, especially on hard surfaces.

Are lying scissor kicks suitable for beginners?

Yes, beginners can safely perform lying scissor kicks by keeping the leg movement slower and reducing the range of motion. Focus on pressing the lower back into the floor to protect your spine and avoid strain.

What are common mistakes to avoid when doing lying scissor kicks?

A common mistake is arching the lower back, which can cause discomfort or injury. Avoid jerking your legs or moving too fast keep the motion controlled and your core engaged throughout the exercise.

How many reps of lying scissor kicks should I do?

For general core training, aim for 2–3 sets of 15–20 controlled reps per side. If you prefer timed intervals, try performing the exercise for 30–45 seconds with short rests between sets.

Are lying scissor kicks safe for people with lower back pain?

If you have lower back discomfort, proceed with caution and ensure your back stays pressed into the floor. You can bend your knees slightly or place your hands under your hips for extra support.

What variations of lying scissor kicks can increase difficulty?

To make lying scissor kicks more challenging, try holding light ankle weights or extending the movement time for each leg. You can also perform them with your head and shoulders slightly lifted to engage more of your upper abs.

Lying Scissor Kick

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie flat on your back with your hands under your hips, legs extended, and core engaged. Lift both legs slightly off the floor, then alternate raising one leg up to a 45-degree angle while the other hovers just above the ground in a controlled, scissor-like motion. Keep your lower back pressed into the floor throughout the exercise.

Step-by-Step Instructions

Lie flat on your back on a mat or the floor with your legs fully extended and your arms resting at your sides.
Place your hands slightly under your hips for support, keeping your lower back pressed into the floor.
Engage your core muscles by tightening your abs and lifting both legs a few inches off the ground.
Begin the movement by raising one leg upward to about a 45-degree angle while keeping the other leg extended and hovering just above the floor.
Lower the raised leg back down to the starting position while simultaneously lifting the other leg upward.
Continue alternating the movement in a controlled, scissor-like motion.
Maintain steady breathing throughout the exercise and avoid letting your lower back arch off the floor.
Perform the exercise for the desired number of repetitions or time duration.

Explore more lower abs exercises or bodyweight exercises in our exercise library.

Alternative Exercises

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Bodyweight

Lying Leg Raise and Hold

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Bodyweight

Smith Machine Hip Raise

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Barbell

Cable Reverse Crunch

Lower Abs

Bands

Frequently Asked Questions

What muscles do lying scissor kicks work?: Lying scissor kicks primarily target the lower abdominals, helping strengthen and define your core. They also engage the upper abs, obliques, and hip flexors for stability and movement control.
Do I need any equipment for lying scissor kicks?: No equipment is required lying scissor kicks are a bodyweight exercise you can perform on the floor. A yoga mat is recommended for comfort and to support your lower back, especially on hard surfaces.
Are lying scissor kicks suitable for beginners?: Yes, beginners can safely perform lying scissor kicks by keeping the leg movement slower and reducing the range of motion. Focus on pressing the lower back into the floor to protect your spine and avoid strain.
What are common mistakes to avoid when doing lying scissor kicks?: A common mistake is arching the lower back, which can cause discomfort or injury. Avoid jerking your legs or moving too fast keep the motion controlled and your core engaged throughout the exercise.
How many reps of lying scissor kicks should I do?: For general core training, aim for 2–3 sets of 15–20 controlled reps per side. If you prefer timed intervals, try performing the exercise for 30–45 seconds with short rests between sets.
Are lying scissor kicks safe for people with lower back pain?: If you have lower back discomfort, proceed with caution and ensure your back stays pressed into the floor. You can bend your knees slightly or place your hands under your hips for extra support.
What variations of lying scissor kicks can increase difficulty?: To make lying scissor kicks more challenging, try holding light ankle weights or extending the movement time for each leg. You can also perform them with your head and shoulders slightly lifted to engage more of your upper abs.