Lying Vertical Scissors On Floor

Lying Vertical Scissors On Floor Exercise Description

Lying Vertical Scissors on the floor trains controlled hip flexion/extension while your trunk stabilizes the pelvis. Performed supine with straight (or softly bent) knees, you alternate lowering one leg toward the floor as the other remains vertical, creating a “scissor” in the sagittal plane. Primary movers are the hip flexors (iliopsoas and rectus femoris), with strong isometric support from the abdominal wall (rectus abdominis, obliques, transverse abdominis) to resist anterior pelvic tilt and lumbar extension. Glutes contribute by helping maintain neutral pelvic position. The goal is smooth, small-to-moderate ranges you can own without your low back lifting or your ribs flaring. This exercise also challenges hamstring flexibility at the vertical leg; a slight knee bend is acceptable to keep pelvis and spine neutral. Emphasize steady breathing, slow tempo, and precise control—quality reps without momentum. If your low back begins to arch, reduce the lowering depth or pause and reset your brace.

Muscle Groups: Hips, Quads
Target Muscles: Iliacus, Psoas Major, Rectus Femoris
Assisting Muscles: Sartorius, Tensor Fasciae Latae
Stabilizing Muscles: External Obliques, Gluteus Maximus, Internal Obliques, 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, Knee Extensors
Joint Involvement: Single-joint
Muscle Location: Front Quad, Hip Flexor
Movement Direction: Vertical
Muscle Position: Anterior
Gender: Male

How To Do The Lying Vertical Scissors On Floor Exercise

‘- Lie supine, arms long by your sides; palms press lightly into the floor.
– Set ribs down and brace the abdominal wall to create a stable, neutral lumbopelvic position.
– Bring both legs up; ankles stacked over hips. Knees straight or softly bent; toes neutral.
– Keep head and shoulders relaxed on the floor; gaze up to avoid neck tension.
– Maintain your brace and lower one leg toward the floor in a controlled arc.
– Stop lowering just before your low back begins to lift or your pelvis tilts.
– Keep the other leg vertical (or slightly past vertical) without pulling the pelvis toward you.
– Exhale gently through the lowering phase; inhale as you return.
– Switch legs smoothly, passing through the vertical position without swinging.
– Keep motion at the hips only—no rib flare, no hip hiking, no bouncing.
– Modify by bending knees slightly or reducing range to preserve spinal control.

Lying Vertical Scissors On Floor Tips

‘- Lie supine with arms long by your sides and palms pressing lightly into the floor.
– Set your ribs down and brace the abdominal wall to create a stable, neutral lumbopelvic position.
– Bring both legs up with ankles stacked over hips; keep knees straight or softly bent and toes neutral.
– Keep your head and shoulders relaxed on the floor and gaze up to avoid neck tension.
– Maintain your brace and lower one leg toward the floor in a slow, controlled arc.
– Stop lowering just before your low back begins to lift or your pelvis tilts.
– Keep the non-moving leg vertical (or slightly past vertical) without pulling the pelvis toward you.
– Exhale gently during the lowering phase and inhale as you return the leg.
– Switch legs smoothly, passing through the vertical position without swinging.
– Keep motion at the hips only—no rib flare, no hip hiking, and no bouncing.
– Modify by slightly bending the knees or reducing range of motion to preserve spinal control.

Lying Vertical Scissors On Floor Beginner Introduction

Lying Vertical Scissors is a floor-based core and hip exercise where the body stays on the back while the legs move in a gentle, alternating “scissor” pattern. One leg lowers toward the ground as the other remains upright, creating motion at the hips while the middle of the body stays steady. The front of the hips drives the movement, while the abs, side abs, and deep core muscles work hard to hold the pelvis and lower back in a stable, neutral position. The glutes assist this stability by helping the hips stay organized rather than tipping forward.

Because one leg remains lifted, the exercise also places a stretch-like demand on the hamstrings of the vertical leg, with the option of a soft knee bend to ease that tension while preserving alignment. The overall theme is smooth, controlled, small-to-moderate leg arcs, calm breathing, and deliberate pacing so the ribs and lower back resist arching or shifting.