Lying Scissors Cross
Lying Scissors Cross Exercise Description
Lying Scissors Cross is a supine, bodyweight exercise that challenges the hips through alternating adduction and abduction while the trunk stabilizes. With the legs long and slightly elevated, you cross one leg over the other in a controlled “scissor” pattern. The primary movers are the hip flexors (iliopsoas, rectus femoris, sartorius, tensor fasciae latae). The hip adductors and abductors guide the crossing action, while the abdominal wall (including the obliques) braces to keep the pelvis level. The aim is precise hip motion over a quiet torso—maintaining a neutral spine with a gentle posterior pelvic tilt to limit lumbar extension. Using a small, smooth range reinforces lumbopelvic control and reduces compensations from swinging or arching. This variation is a useful way to practice dissociating hip movement from trunk movement without external load. Move deliberately and stop the set if trunk position is lost.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Femoris, Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Rectus Abdominis, Transversus Abdominis
- 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
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Lateral
- Muscle Position: Anterior
- Gender: Female
How To Do The Lying Scissors Cross Exercise
‘- Lie supine on a mat; arms by your sides with palms down. Option: place hands lightly under the pelvis/sacrum for comfort (do not lift the hips).
– Set head and neck neutral; relax the shoulders.
– Draw the ribs down and gently posteriorly tilt the pelvis so the low back contacts the floor.
– Brace the abdominal wall and maintain easy, continuous breathing.
– Extend the knees; keep ankles neutral.
– Lift both heels a few inches off the floor while keeping the pelvis level. If your low back wants to arch, raise the legs slightly higher.
– Start the scissor: cross the right leg over the left, then open and switch so the left crosses over the right. Move from the hips—not the knees.
– Keep the range small, the tempo smooth, and avoid momentum.
– Maintain rib and low-back contact; if contact is lost, pause, reset the brace, or elevate the legs higher.
– Finish by bringing the legs together and lowering them to the floor with control.
Lying Scissors Cross Tips
‘- Lie supine with arms by your sides, palms down; if you place your hands under the pelvis/sacrum, keep the hips relaxed on the floor.
– Set your head and neck in a neutral position and relax your shoulders before lifting the legs.
– Draw the ribs down and gently posteriorly tilt the pelvis so the low back makes contact with the floor before starting.
– Brace the abdominal wall while maintaining easy, continuous breathing throughout the movement.
– Extend the knees fully and keep the ankles in a neutral position as you lift and cross the legs.
– Lift both heels only a few inches off the floor while keeping the pelvis level; if your low back wants to arch, raise the legs slightly higher.
– Initiate the scissor motion from the hips, crossing one leg over the other without moving from the knees.
– Keep the range of motion small, the tempo smooth, and avoid using momentum or swinging.
– Maintain rib and low-back contact with the floor; if contact is lost, pause, reset your brace, or elevate the legs higher.
– Move deliberately and stop the set if you can no longer keep the trunk and pelvis stable.
Lying Scissors Cross Beginner Introduction
Lying Scissors Cross is a mat-based, bodyweight move that blends hip training with core stability. Performed on your back with the legs long and slightly lifted, the exercise features a gentle “scissor” motion as one leg passes over the other and then switches. The main work comes from the hip flexors at the front of the hips, with help from the inner thighs and outer hips as the legs cross. Throughout the motion, the abs and side abs stay engaged so the lower back and pelvis stay steady while the legs travel.
This controlled, low-amplitude pattern emphasizes precise leg movement rather than big, swinging actions. Because the load comes only from the weight of the legs, the exercise highlights coordination between the hips and midsection instead of relying on momentum. It serves as a way to explore moving the hips independently of the torso, reinforcing a stable midsection and calm upper body as the legs alternate in a smooth, crossing rhythm.