Scissor Kicks
Lying alternating leg scissor — direct lower-ab work with low-impact endurance demand.
Level: Beginner
Primary: Abs
Movement: Isolation
Type: Aerobic (Cardio)
Equipment: Body Weight
Sports: Football MMA Rugby Soccer
Target muscles
The lower rectus abdominis and hip flexors fire continuously. The deep core stabilizes the lumbar spine.
How to perform
Setup
Lie on your back with hands tucked under the glutes and legs extended, lifted a few inches off the floor.
Execution
Alternate raising and lowering each leg in a scissoring motion. Lower back stays pressed to the floor. Continue in a controlled rhythm.
Common mistakes
- Lower back lifting.
- Letting feet touch the floor.
- Going too fast.
- Bending knees.
- Holding the breath.
Progressions and regressions
Regress to bent-knee scissors. To progress, slow tempo, work for time.
Programming notes
Lower-ab work. 3 sets of 30-60 seconds, twice a week.
