Scissor Kick
Scissor Kick is a core endurance - alternating leg lowering exercise involving Abdominals. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Abdominals
- Secondary muscles
- Iliopsoas, Rectus femoris, Transversus abdominis
- Exercise type
- Core endurance - alternating leg lowering
Exercise technique
- Lie down
Lie on your back with your arms at your sides and palms down.
- Torso
Brace your abdominals and maintain comfortable lower-back contact.
- Start
Slightly bend your knees and lift both heels a small distance off the floor.
- First movement
Raise one leg to about forty-five degrees while lowering the other near the floor.
- Switch
Reverse the heights of your legs under control.
- Limit
If your lower back starts to arch away, keep the lower leg higher.
- Finish
Bend your knees and place your feet on the floor one at a time.
Key technique points
- Prioritize lower-back control over range.
- Keep your arms fixed on the floor.
- Keep your knees slightly soft.
- Do not strike the floor with your heels.
- Exhale rhythmically.
- Let your neck rest comfortably on the floor.
Common mistakes
Arching the lower back
Do not lower the bottom leg farther than you can control.
Swinging the legs
Do not perform the scissor switch with momentum.
Lifting the head
Do not sustain the abdominal work by tensing your neck.
Bending the knee excessively
Do not turn the long-leg load entirely into a short tuck.
Striking the heel
Do not use floor contact to define the lower limit.
Holding the breath
Do not maintain abdominal pressure throughout the set by stopping your breathing.
Frequently asked questions
Scissor Kick: why is “Arching the lower back” a mistake?
Do not lower the bottom leg farther than you can control.
Scissor Kick: why is “Swinging the legs” a mistake?
Do not perform the scissor switch with momentum.
Scissor Kick: why is “Lifting the head” a mistake?
Do not sustain the abdominal work by tensing your neck.
Scissor Kick: why is “Bending the knee excessively” a mistake?
Do not turn the long-leg load entirely into a short tuck.
Scissor Kick: why is “Striking the heel” a mistake?
Do not use floor contact to define the lower limit.
Scissor Kick: why is “Holding the breath” a mistake?
Do not maintain abdominal pressure throughout the set by stopping your breathing.
What should I focus on when doing Scissor Kick?
Prioritize lower-back control over range. Keep your arms fixed on the floor. Keep your knees slightly soft. Do not strike the floor with your heels. Exhale rhythmically. Let your neck rest comfortably on the floor.
Related exercises
- Medicine Ball Full Twist
- Overhead Stretch
- Seated Overhead Stretch
- Sledgehammer Swings
- Standing Lateral Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.