Scissor Kicks
Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Scissor Kicks is a isolation pulling movement that primarily targets your core. Use for lower ab work for optimal results.
Everything You Need to Know About the Scissor Kicks
The Scissor Kicks is a good for beginners exercise that targets your Lower rectus abdominis and Hip flexors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lower ab work for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Scissor Kicks — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Scissor Kicks?
- 1
Lie flat on your back.
- 2
Place hands under hips for support.
- 3
Lift both legs slightly off ground.
- 4
Cross one leg over the other.
- 5
Alternate in a scissoring motion.
- 6
Keep lower back pressed down.
What are the best tips for the Scissor Kicks?
Similar to flutter kicks.
Cross legs at the middle.
Keep lower back down.
Controlled movements.
Common Scissor Kicks mistakes
Lower back arching for optimal results.
A compromised back position during the Scissor Kicks puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Legs too high - this is a common issue that reduces exercise effectiveness.
On pulling movements like the Scissor Kicks, this mistake typically means your arms are doing work that should come from your Lower rectus abdominis. Initiate every rep by engaging your Lower rectus abdominis first, then let your arms follow.
Moving too fast and losing control of the movement.
Rushing through the Scissor Kicks reduces the time your Lower rectus abdominis spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Scissor Kicks — who it's best for
All fitness levels looking to build strength and muscle definition.
How to Program the Scissor Kicks
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 30-45 seconds. Rest 30-45s.
What are good alternatives to the Scissor Kicks?
Other Variations
- Elevated Scissor Kicks
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Scissor Kicks — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep lower back down.
- Breathe normally.