Lying Vertical Scissors On Floor
Lying Vertical Scissors On Floor Exercise Description
Lying Vertical Scissors on Floor is a supine hip-dominant core stability drill that alternates straight‑leg hip flexion and controlled hip extension in the sagittal plane. The primary movers are the hip flexors (iliopsoas and rectus femoris), while the abdominal wall (rectus abdominis, external/internal obliques, and transverse abdominis) stabilizes the lumbopelvic region to limit lumbar extension. Keeping the pelvis neutral while one leg lowers increases the lever arm, demanding precise trunk bracing and eccentric control of the hip flexors. The vertical “scissor” pattern trains coordinated lower‑limb movement without spinal motion, reinforcing movement dissociation between hips and trunk. Because the load is body weight only, intensity is regulated by leg angle and range—lowering the leg farther increases challenge, stopping higher preserves control. This exercise is useful for practicing clean hip mechanics on the floor while maintaining a quiet torso and steady breathing.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Sartorius, Tensor Fasciae Latae
- 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, Knee Extensors
- Joint Involvement: Single-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Female
How To Do The Lying Vertical Scissors On Floor Exercise
‘- Lie supine with arms by your sides, palms down, head and ribcage resting on the floor.
– Brace the abdominal wall; bring ribs down toward the pelvis and set a neutral or slight posterior pelvic tilt to avoid lumbar arching.
– Extend both legs upward so thighs are over the hips; keep knees straight but not locked, toes relaxed.
– Hold one leg vertical over the hip as the “anchor.”
– Slowly lower the other leg toward the floor, stopping before your low back lifts or the pelvis tilts.
– Keep both legs aligned with the hips; avoid flaring or crossing across midline.
– Switch legs smoothly at mid‑range, maintaining a steady pelvis and quiet torso.
– Breathe continuously; exhale through the switch, avoid breath‑holding.
– Keep neck and shoulders relaxed; do not press the head off the floor.
– Adjust difficulty by limiting the lowering range or adding a slight knee bend while preserving lumbopelvic control.
Lying Vertical Scissors On Floor Tips
‘- Brace your abdominal wall and bring your ribs down toward your pelvis before you start moving.
– Set a neutral or slight posterior pelvic tilt to avoid your low back arching.
– Extend both legs so your thighs stack over your hips, with knees straight but not locked and toes relaxed.
– Keep one leg vertical over the hip as your “anchor” while the other leg moves.
– Lower the moving leg slowly and stop before your low back lifts or your pelvis tilts.
– Keep both legs in line with your hips; avoid flaring them out or crossing midline.
– Switch legs smoothly at mid‑range while keeping your pelvis steady and your torso quiet.
– Breathe continuously and exhale as you switch legs, avoiding breath‑holding.
– Keep your neck and shoulders relaxed and resting on the floor; do not lift or press your head up.
– To adjust difficulty, limit how far you lower the leg or add a slight knee bend while maintaining lumbopelvic control.
Lying Vertical Scissors On Floor Beginner Introduction
Lying Vertical Scissors on Floor, a bodyweight core exercise performed on the back, highlights smooth hip action with a steady midsection. Both legs reach upward and then trade places in a straight‑leg “scissor” style, so one leg travels downward while the other remains closer to the ceiling. The main effort comes from the hip flexors as they lift and lower the legs, while the abs and side abs support a stable lower back and pelvis against the floor.
Because the legs move in a long, vertical arc, even small changes in leg height noticeably influence how demanding the drill feels. A larger lowering range or straighter knees increases the load on the hips and core, while a shorter path eases it. Throughout the action, the spine stays relatively still while the legs move, which builds coordination between the lower body and trunk. Steady, relaxed breathing and a comfortable neck and shoulder position contribute to a feeling of control and rhythm during the movement.