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Scissor Kick

The Scissor Kick primarily targets your Abdominals. It requires stretch and is best suited to beginner lifters.

Beginner level · Equipment: Stretch · Isolation · Pull

Primary muscles: Abdominals

How to perform Scissor Kick

  1. Step 1. To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time.
  2. Step 2. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.
  3. Step 3. Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.
  4. Step 4. Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

How do I maintain proper lower back position during scissor kicks?

Press your lumbar spine firmly into the floor by engaging your core and tilting your pelvis posteriorly. If your back arches, raise your legs higher to reduce the leverage on your spine.

Which specific muscle groups do scissor kicks target?

The primary focus is the rectus abdominis, specifically the lower region. The hip flexors also play a significant role in stabilizing and moving the legs through the horizontal plane.

What is a common mistake to avoid when performing this exercise?

Many lifters move their legs too fast using momentum rather than muscular control. Ensure movements are deliberate and keep the legs straight to maximize tension on the abdominal wall.

How can a beginner make scissor kicks easier to perform?

Beginners can place their hands under their glutes for extra pelvic support or perform the movement with a slight bend in the knees. Reducing the range of motion also helps build initial strength.

What is the recommended set and rep scheme for core development?

Perform 3 to 4 sets of 30 to 60 seconds, focusing on time under tension rather than a specific rep count. This exercise can be integrated into a core circuit 2 to 3 times per week.

Sample sets & reps for Scissor Kick

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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