Lying Obliques Scissors
Lying Obliques Scissors Exercise Description
Lying Obliques Scissors is a bodyweight core exercise performed supine that challenges hip control while the trunk resists unwanted motion. With both legs extended and hovering off the floor, you alternate a side‑to‑side scissor (over‑under) pattern from the hips. The primary movers are the hip flexors (notably iliopsoas and rectus femoris) holding the legs in flexion, while the rectus abdominis and obliques brace isometrically to maintain a stable, neutral‑to‑slightly‑posterior pelvic position. Crossing the legs introduces frontal‑plane demands at the hips (adduction/abduction) and rotational torque the obliques must counter, promoting precise lumbopelvic control. Expect a small, controlled range that keeps the low back from arching and the ribs down, emphasizing quality of movement over speed.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Femoris
- Stabilizing Muscles: External Obliques, 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
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Lateral
- Muscle Position: Anterior
- Gender: Male
How To Do The Lying Obliques Scissors Exercise
‘- Lie on your back with arms at your sides, palms down; lengthen through the crown of your head.
– Exhale to lightly brace; draw ribs down and posteriorly tilt the pelvis so your low back gently contacts the floor.
– Extend both knees and lift legs together to a low hover (roughly 4–12 inches off the floor) without losing the brace.
– Keep toes neutral (or slight dorsiflexion); keep knees straight but not locked.
– Initiate from the hips: move one leg slightly across midline while the other moves outward, creating an over‑under “scissor.”
– Switch which leg crosses on each repetition, maintaining the same small amplitude on both sides.
– Keep your lumbar spine quiet—if it starts to arch or your ribs flare, raise the legs a bit higher and reduce the range.
– Maintain steady breathing; avoid holding your breath.
– Keep your head, neck, and shoulders relaxed on the floor; widen your collarbones and avoid shrugging.
– Finish by bringing both legs together, bend the knees, and set your feet down under control while staying braced.
Lying Obliques Scissors Tips
‘- Before lifting your legs, exhale to lightly brace, drawing your ribs down and gently posteriorly tilting your pelvis.
– Keep your low back in gentle contact with the floor throughout to maintain a neutral‑to‑slightly‑posterior pelvic position.
– Hover your legs low (about 4–12 inches off the floor) only as far as you can without losing your abdominal brace.
– Initiate the scissor from the hips, not the knees or feet, so the movement comes from the hip joints.
– Use a small, controlled scissor range that avoids letting the low back arch or the ribs flare.
– Switch which leg crosses on each repetition, matching the amplitude on both sides for even control.
– Keep toes neutral (or slightly pulled up) and knees straight but not locked to maintain long, active legs.
– If your lumbar spine starts to arch or ribs flare, raise your legs a bit higher and reduce the scissor range.
– Maintain steady breathing during the set; avoid holding your breath while you brace.
– Keep your head, neck, and shoulders relaxed on the floor with wide collarbones, avoiding any shrugging.
Lying Obliques Scissors Beginner Introduction
Lying Obliques Scissors is a no-equipment core move done on the back that blends leg control with steady trunk stability. The person lies face-up with the upper body relaxed on the floor while both legs extend and lift slightly off the ground. From there, the legs glide past each other in a gentle crossing action, moving from the hips in an over-under pattern rather than from the knees or feet.
Throughout this motion, the hip flexors and front thighs work to keep the legs suspended, while the abs and side abs tighten to hold the lower back and hips steady against the pull of the moving legs. As the legs cross, the hips experience side-to-side and twisting forces that the core must quietly balance, encouraging precise control instead of big, swinging movements. The range of motion stays modest, emphasizing smooth, deliberate reps, consistent breathing, and a calm upper body for a focused, stability-based core challenge.