Scissor Kick

Scissor Kick challenges the abdominals and hip flexors while the trunk resists arching or rotating.

Primary muscle

Abs

Primary musclesRectus abdominis, Iliopsoas

Secondary musclesObliques, Rectus femoris, Tensor fasciae latae

Equipment

Bodyweight

How to perform Scissor Kick

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

For Scissor Kick, lie with the head and trunk supported, straighten or bend the legs enough to keep the lower back controlled, and press the lower ribs gently toward the floor.
Brace before moving and keep the ribs, shoulders, and support points still.
Alternate the legs through a small up-and-down or crossing path while keeping both knees long and the lower back controlled.
Pause when the pelvis begins to curl or the legs reach the strongest controlled position; keep the shoulders still.
Return the legs slowly without losing trunk position. Repeat without changing the established position.

Bend the knees or use a smaller range as soon as the lower back starts to lift or arch.

Pause between repetitions and initiate with the abdominals instead of momentum.

Keep the head, shoulders, and upper back supported while the legs move.

Lower the legs slowly. The lowering part of the repetition still trains the muscles.

Lower back arching: Bend the knees or use a smaller range as soon as the lower back starts to lift or arch.
Shoulders losing support: Keep the head, shoulders, and upper back supported while the legs move.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Bent-Knee Raise: Bend the knees to make the raise easier while keeping the hips and ribs still.

Place Scissor Kick after the main compound lifts, in a focused core block, or beside an exercise that does not require a fresh trunk.

Use two to four times per week while accounting for trunk work already supplied by squats, hinges, carries, and overhead lifting.

Goal	Sets	Reps or time	Rest	Effort and execution
Control / technique	2–3	5–8 reps	45–75 sec	Stop well before position changes
Strength / endurance	2–4	8–15 reps	60–90 sec	Stop while 1–3 good-form reps are still possible

Use Scissor Kick after Deadlifts or Barbell Back Squats so abdominal fatigue does not affect the main lift.
Pair it with Bird Dog or Cable Pallof Press for a focused core block.

Scale the movement