Scissors

Scissors Exercise Description

Scissors (advanced) is a bodyweight core exercise that challenges lumbopelvic control with long lever legs. Performed supine, it trains the anterior core (rectus abdominis, external/internal obliques, and transverse abdominis) to resist lumbar extension while the hip flexors (iliopsoas, rectus femoris) move the legs. The alternating over–under “scissor” action also calls on the hip adductors as the legs cross the midline, demanding precise control without letting the pelvis shift. Keeping a slight posterior pelvic tilt and the rib cage “down” helps maintain contact between the low back and the floor, minimizing undue lumbar arching. This variation is considered advanced because straight legs held low increase the moment arm, making trunk stabilization more demanding. Expect a strong emphasis on smooth, controlled movement, even breathing, and consistent alignment from head to toe.

Muscle Groups: Abs, Core, Waist
Target Muscles: Rectus Abdominis
Assisting Muscles: Adductor Longus, External Obliques, Iliacus, Internal Obliques, Psoas Major, Rectus Femoris, Transversus Abdominis
Body Area: Upper Body
Body Parts: Core, Torso
Body Surface: Front
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Trunk Flexors
Joint Involvement: Single-joint
Muscle Location: Stomach
Movement Direction: Other
Muscle Position: Anterior
Gender: Male

How To Do The Scissors Exercise

‘- Lie supine with arms by your sides, palms down, neck long, and eyes to the ceiling.
– Brace the abdominal wall; gently posteriorly tilt the pelvis so the low back lightly contacts the floor.
– Extend both knees and point toes neutral; keep legs together and hover them just off the floor without losing your brace.
– Lift one leg slightly and cross it over the other at midline; then switch, alternating which leg passes on top.
– Keep the movement small and smooth; knees remain straight without locking, hips stay level.
– Maintain rib cage down, no flaring; do not allow the low back to arch or lift.
– Breathe continuously—short exhales help maintain abdominal tension.
– Adjust the leg height or range so you can keep lumbopelvic control throughout.
– If you feel hip flexor pinching or back pressure, raise the legs higher and reduce the cross range.
– To finish, bring both knees in toward the chest, then set feet down with control.

Scissors Tips

‘- Keep your neck long and eyes on the ceiling to stay aligned as you move.
– Brace your abdominal wall and gently posteriorly tilt the pelvis so your low back lightly contacts the floor.
– Hover both straight legs just off the floor only as low as you can without losing your brace.
– Cross one leg over the other at midline with a small, smooth over–under motion.
– Keep your knees straight but not locked as you alternate the scissor action.
– Keep hips level and still so the pelvis doesn’t shift as the legs cross.
– Maintain the rib cage “down” without flaring, and do not let the low back arch or lift.
– Use continuous breathing with short exhales to help maintain abdominal tension.
– Adjust leg height and crossing range so you can keep lumbopelvic control and avoid hip flexor pinching or back pressure.

Scissors Beginner Introduction

Scissors (advanced) is a challenging bodyweight core movement using long, straight legs as the lever. Performed lying on the back, both legs hover close to the ground and pass over and under each other in a small, scissor-like action. Holding the legs low increases leverage on the torso, so the mid‑section works hard even though the motion itself appears simple and controlled.

This variation heavily involves the abs, side abs, and deep core to keep the lower back steady while the hip flexors drive the leg movement. As the feet cross the midline, the inner thighs join in, calling for precise control so the hips stay quiet. Calm, steady breathing and a slight tuck through the hips support a consistent connection of the lower back with the floor and a smooth, steady rhythm from head to heel. Overall, it emphasizes stability of the trunk while the legs move, highlighting controlled coordination rather than large, explosive motion.