Scissor Kick

oec:scissor-kick

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.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Scissors, Lying Scissor Kick, Supine Scissor Kick, Pilates Scissors

How to do it

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.

Movement

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

Arching the lumbar spine off the floor as the legs lower.: 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.
Bending the knees during the scissor movement.: Keep your quads lightly contracted to maintain full knee extension throughout the set.

Safety

If you experience lower back discomfort, raise the working height of your legs or place your hands beneath your sacrum for additional pelvic support.

Muscles

Rectus abdominis prime mover
Iliopsoas prime mover
Transversus abdominis stabilizer
Obliques stabilizer
Rectus femoris synergist
Hamstrings stretched

Joints

Hip: Flexion, Extension
Lumbar spine: Isometric stabilization
Knee: Isometric stabilization

Details

Movement: Anti-extension
Modality: Calisthenics, Pilates
Mechanics: compound
Force: push
Laterality: alternating
Kinetic chain: open
Level: beginner
Equipment: None
Record: Repetitions; or Duration
Load: bodyweight

substitute for Flutter Kick
variation of Flutter Kick
substitute for Lying Leg Raise
progression of Dead Bug

Sources

wger: Scissors, by vkylamba (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

scissor-kick.json