Side Lying Scissors
Side Lying Scissors Exercise Description
Side Lying Scissors is a bodyweight hip-control drill performed on your side, moving the legs in opposite directions while the trunk stays quiet. The primary motion is alternating hip flexion and hip extension with straight knees, emphasizing control rather than speed. Key muscles working as movers include the hip flexors (e.g., iliopsoas and rectus femoris) on the forward leg and the hip extensors (gluteus maximus and hamstrings) on the backward leg. The lateral hip stabilizers—especially the gluteus medius and minimus—work isometrically to keep the pelvis level and the hips “stacked.” Your obliques and deep abdominal muscles assist by maintaining a neutral spine and preventing torso rotation, making this a precise way to practice hip dissociation with pelvic stability.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus, Psoas Major
- Assisting Muscles: Biceps Femoris - Long Head, Rectus Femoris
- Stabilizing Muscles: External Obliques, Gluteus Medius, Gluteus Minimus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Hip Flexors
- Joint Involvement: Single-joint
- Muscle Location: Glutes, Hip Flexor
- Movement Direction: Horizontal
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Side Lying Scissors Exercise
‘- Lie on your side with head supported, shoulders and hips stacked, legs straight, and body in a long line.
– Slightly angle both legs a few inches in front of your torso to maintain a neutral lumbar position.
– Brace lightly through the abdominals; keep ribs down and pelvis neutral.
– Hover both straight legs a few inches off the floor, toes pointing forward and knees fully extended.
– Initiate from the hips: sweep the top leg forward as the bottom leg reaches back, keeping the torso still.
– Keep hips stacked; avoid rolling the pelvis or rotating the trunk.
– Pass the legs by each other smoothly, then reverse: top leg goes back as bottom leg comes forward.
– Maintain a comfortable range that preserves neutral spine and straight knees.
– Keep feet at the same height; do not let one leg drift significantly above or below the other.
– Breathe steadily; avoid holding your breath.
– Finish by bringing both legs together, then lower them to the floor with control.
Side Lying Scissors Tips
‘- Keep shoulders and hips stacked to maintain a straight, “long line” through your body.
– Slightly angle both legs a few inches in front of your torso to help keep the lumbar spine neutral.
– Brace lightly through the abdominals, keeping ribs down and pelvis neutral as you move.
– Hover both straight legs a few inches off the floor with toes pointing forward and knees fully extended.
– Initiate the motion from the hips, not the torso, as the top leg sweeps forward and the bottom leg reaches back.
– Keep the torso still and hips stacked; avoid rolling the pelvis or rotating the trunk.
– Let the legs pass each other smoothly, then reverse directions with control.
– Stay within a comfortable range that allows you to keep a neutral spine and straight knees.
– Keep both feet at the same height so one leg does not drift significantly above or below the other.
– Breathe steadily throughout and avoid holding your breath.
Side Lying Scissors Beginner Introduction
Side Lying Scissors is a floor-based bodyweight exercise done lying on one side that highlights smooth, controlled leg movement. Both legs stay long and straight as they hover slightly above the ground, sliding past one another in a scissor-like pattern: one leg gliding forward while the other reaches behind, then switching directions. The focus stays on precise motion rather than speed or big ranges.
This drill challenges several key areas at once. The hip flexors work on the leg that travels forward, while the glutes and the back of the thigh drive the leg that moves backward. Muscles around the outer hips help keep the pelvis steady and the hips aligned, so the lower body moves without the waist rocking around. At the same time, the abs and side abs support a quiet, stable torso, helping the spine stay in its natural position. The result is a refined way to practice moving the legs independently while the center of the body stays calm and controlled.