{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Scissors",
      "kind": "common"
    },
    {
      "text": "Lying Scissor Kick",
      "kind": "common"
    },
    {
      "text": "Supine Scissor Kick",
      "kind": "common"
    },
    {
      "text": "Pilates Scissors",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "iliopsoas",
        "role": "prime-mover"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-femoris",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "pilates"
    ],
    "movement_patterns": [
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "545"
  },
  "id": "oec:scissor-kick",
  "instructions": {
    "setup": [
      "Lie supine on an exercise mat with your legs extended and arms resting at your sides or gently supporting your pelvis.",
      "Engage your abdominals by drawing your navel inward and pressing your lower back firmly into the floor.",
      "Lift both legs slightly off the floor, keeping your knees extended and toes pointed."
    ],
    "steps": [
      "Raise one leg upward toward the ceiling while keeping the opposing leg hovering just above the floor.",
      "Switch leg positions in a smooth, scissor-like motion, driving one leg down under control while the other lifts.",
      "Continue alternating legs continuously without letting either heel touch the ground or allowing your lower back to arch."
    ],
    "breathing": "Inhale steadily for two switches and exhale smoothly for two switches, maintaining core tension throughout.",
    "cues": [
      "Glue your lower back to the mat.",
      "Point your toes and lock your knees.",
      "Move from the hips, not the knees."
    ],
    "common_faults": [
      {
        "fault": "Arching the lumbar spine off the floor as the legs lower.",
        "correction": "Only lower the legs as far as you can maintain full contact between your lower back and the mat, or perform the exercise with legs elevated higher."
      },
      {
        "fault": "Bending the knees during the scissor movement.",
        "correction": "Keep your quads lightly contracted to maintain full knee extension throughout the set."
      }
    ],
    "safety": {
      "precautions": [
        "If you experience lower back discomfort, raise the working height of your legs or place your hands beneath your sacrum for additional pelvic support."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Scissor Kick",
  "previous_ids": [
    "oec:scissors"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Scissors",
        "url": "https://wger.de/en/exercise/545/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "vkylamba"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:flutter-kick"
    },
    {
      "type": "variation-of",
      "target": "oec:flutter-kick"
    },
    {
      "type": "substitute-for",
      "target": "oec:lying-leg-raise"
    },
    {
      "type": "progression-of",
      "target": "oec:dead-bug"
    }
  ],
  "setup": {
    "position": "supine"
  },
  "status": "active",
  "summary": "A supine core and hip flexor exercise performed by alternating straight-leg vertical or criss-cross movements while keeping the lower back anchored to the floor."
}