Lying Scissor Kick

Lying Scissor Kick Exercise Description

Lying Scissor Kicks train hip flexion while the trunk resists movement, building lumbopelvic control and anterior core endurance. The primary movers are the hip flexors (iliopsoas and rectus femoris) with the rectus abdominis and deep abdominal wall (including the transverse abdominis) bracing to limit lumbar extension. The obliques assist in stabilizing the pelvis, and the quadriceps help maintain a straight-knee position. Performed well, the exercise teaches you to keep a neutral spine while your legs move, a key skill for protecting the low back during dynamic tasks. Keep the motion smooth and within a range that lets you maintain a steady brace and level pelvis—quality over amplitude every time.

Muscle Groups: Hips, Quads
Target Muscles: Iliacus, Psoas Major, Rectus Femoris
Assisting Muscles: Sartorius, Tensor Fasciae Latae
Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis, Vastus Medialis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Front
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Flexors, Knee Extensors
Joint Involvement: Single-joint
Muscle Location: Front Quad, Hip Flexor
Movement Direction: Other
Muscle Position: Anterior
Gender: Female

How To Do The Lying Scissor Kick Exercise

‘- Lie on your back with arms by your sides, palms down. Gently draw ribs down and set a slight posterior pelvic tilt to keep the lumbar spine neutral.
– Option: place hands lightly under the back of your pelvis for additional support without lifting the hips.
– Brace the abdominal wall as if preparing for a cough. Keep head and shoulders relaxed on the floor.
– Raise both legs together to roughly 30–45 degrees. Knees stay straight but not locked; toes relaxed.
– Lower one leg toward the floor under control while the other remains elevated. Stop before the low back arches or the pelvis tilts.
– Switch legs in a smooth “scissor” pattern, keeping the brace, pelvis level, and movement coming from the hips—not the knees.
– Breathe continuously; avoid holding your breath.
– To finish, pause with both legs elevated, then lower them together to the floor with control.
– Common checks: no lumbar arching, no neck straining, no swinging or bouncing, and no bending at the knees to cheat the range.

Lying Scissor Kick Tips

‘- Gently draw your ribs down and set a slight posterior pelvic tilt before you start to keep your lumbar spine neutral.
– If needed, place your hands lightly under the back of your pelvis for extra support without lifting your hips.
– Brace your abdominal wall as if preparing for a cough while keeping your head and shoulders relaxed on the floor.
– Raise both legs to roughly 30–45 degrees, keeping your knees straight but not locked and your toes relaxed.
– Lower each leg only as far as you can without your low back arching or your pelvis tilting.
– Make the “scissor” action smooth and controlled, with the movement coming from your hips, not your knees.
– Breathe continuously throughout the set and avoid holding your breath.
– To finish, pause with both legs elevated, then lower them together to the floor under control.
– Use common checks: no lumbar arching, no neck straining, no swinging or bouncing, and no bending at the knees to cheat the range.

Lying Scissor Kick Beginner Introduction

Lying Scissor Kicks are a floor-based core exercise where the legs move in an alternating, “scissoring” pattern while the middle of the body stays steady. The movement centers on bending at the hips with straight legs, rather than at the knees, so the work shifts toward the hip flexors, thighs, and abs. As the legs travel up and down, the lower back and pelvis are meant to stay quiet, turning this into a control-and-stability drill as much as a strength challenge.

During the exercise, the abs and deep core muscles brace to prevent the low back from arching, while the side abs help hold the pelvis level. The thighs contribute to maintaining a long-leg position. Breath flows throughout the motion instead of being held, encouraging tension through the trunk without strain in the neck or shoulders. Over time, this coordinated effort between hips and core can support a more stable lower back during quick, leg-driven actions in sports and everyday life.