Scissor Kicks
Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
Scissor Kicks
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Scissor kicks are similar to flutter kicks but with a crossing motion—your legs pass over and under each other like scissors. This variation adds adductor engagement alongside the lower ab work. The crossing pattern creates continuous tension.
When to use it
Use for lower ab work for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Lie flat with hands under your hips and legs slightly elevated. Cross one leg over the other, then switch so they pass each other in opposite directions. Keep your lower back pressed into the floor throughout. Lower legs increase difficulty.
Scissor Kicks — targeted muscles
Want Scissor Kicks in your program?
Get a personalized plan with sets, reps, and progression built in.
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.
When to Use the Scissor Kicks
Use scissor kicks for variety from flutter kicks, or when you want to add adductor engagement to your lower ab work. They work well in ab circuits or as a bodyweight ab finisher. Focus on controlled crossing rather than speed.
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
Frequently Asked Questions About the Scissor Kicks
The Scissor Kicks primarily targets the Lower rectus abdominis, Hip flexors, making it an effective exercise for core development. Secondary muscles worked during the Scissor Kicks include Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Lower back.
Yes, the Scissor Kicks is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Scissor Kicks, the recommended approach depends on your goals. 3 sets of 30-45 seconds. Rest 30-45s. For strength, use 20-30 seconds. For muscle growth, perform 30-45 seconds. For endurance, complete 45-60 seconds.
Yes, the Scissor Kicks can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
Good alternatives to the Scissor Kicks include: Flutter Kicks, Lying Leg Raise. These exercises target similar muscle groups as the Scissor Kicks and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Keep lower back down.
- Breathe normally.