Lying Scissors Cross

Lying Scissors Cross Exercise Description

The Lying Scissors Cross is a bodyweight, supine hip exercise that combines controlled hip adduction/abduction with isometric trunk stabilization. Your hip flexors (iliopsoas, rectus femoris) hold the legs in a hover while the crossing motion targets the hip adductors and abductors. The abdominal wall—rectus abdominis, transverse abdominis, and obliques—works to maintain a stable pelvis and limit lumbar extension as the legs move. This drill emphasizes lumbopelvic control with long lever arms, reinforcing precise movement in the frontal plane without loading the spine. Keep the range of motion small and the tempo smooth so the pelvis stays level and the low back does not lift from the floor. Adjust leg height or slight knee bend as needed to maintain a neutral, controlled position throughout.

Muscle Groups: Glutes, Hips
Target Muscles: Adductor Longus, Gluteus Medius
Assisting Muscles: Adductor Magnus, Gluteus Minimus
Stabilizing Muscles: External Obliques, Internal Obliques, Psoas Major, Rectus Abdominis, Transversus Abdominis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Inner, Side
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Abductors, Hip Adductors, Hip Extensors
Joint Involvement: Single-joint
Muscle Location: Inner Thigh, Upper Glutes
Movement Direction: Lateral
Muscle Position: Lateral, Medial
Gender: Male

How To Do The Lying Scissors Cross Exercise

‘- Lie on your back, arms by your sides; head and neck neutral.
– Gently brace the abdominal wall; exhale to set ribs down.
– Create a slight posterior pelvic tilt so the low back stays in light contact with the floor.
– Extend both legs with knees “soft,” ankles neutral.
– Lift heels a few inches off the floor (or higher to keep the low back from arching).
– Keep pelvis level; shoulders relaxed and steady.
– Cross the right leg over the left at midline, then open and cross left over right—smooth, alternating “scissor” motion.
– Move from the hips; keep legs parallel and feet level, avoiding knee bend or torso rocking.
– Use a small, controlled range; prioritize trunk stability over speed or amplitude.
– Breathe continuously. If the low back lifts, raise leg height, narrow the cross, or slightly bend the knees.
– Finish by pausing at midline and lowering both legs to the floor under control.

Lying Scissors Cross Tips

‘- Gently brace the abdominal wall and exhale to set the ribs down before you start moving.
– Keep a slight posterior pelvic tilt so your low back stays in light contact with the floor.
– Maintain a neutral head and neck, with arms by your sides and shoulders relaxed and steady.
– Extend both legs with “soft” knees and neutral ankles, lifting the heels only a few inches off the floor (or higher to keep the low back from arching).
– Move from the hips so the legs stay parallel and the feet level, avoiding extra knee bend.
– Keep the pelvis level and prevent the torso from rocking as the legs cross.
– Use a small, controlled range of motion and prioritize trunk stability over speed or large crosses.
– Breathe continuously throughout the set instead of holding your breath.
– If your low back lifts, raise the leg height, narrow the crossing range, or slightly bend the knees.
– Finish by pausing with the legs at midline, then lower both legs to the floor under control.

Lying Scissors Cross Beginner Introduction

The Lying Scissors Cross is a bodyweight floor drill performed on your back that blends sideways leg movement with steady control through the midsection. With the legs stretched long and hovering above the ground, the front of the hips and front thighs work to hold the legs up while they sweep past each other in a scissor-like pattern. As the legs repeatedly cross, the inner and outer thighs share the workload, creating a continuous challenge for the hips without external weights.

Throughout the motion, the abs, deep core, and side abs play a major role in keeping the pelvis steady and limiting strain on the lower back. The emphasis sits on calm, organized control rather than big or fast leg swings, using a relatively small, smooth pattern so the trunk remains quiet against the floor. Because the legs act as long levers moving side-to-side, this exercise highlights precise coordination between hips and core while sparing the spine from extra loading.