Scissors

Scissors Exercise Description

Scissors (beginner) is a supine, bodyweight hip-flexion exercise that challenges lumbopelvic stability while each leg alternately lowers and lifts like the blades of a scissor. The primary movers are the hip flexors (notably iliopsoas and rectus femoris). The anterior core (rectus abdominis, transverse abdominis, and obliques) works isometrically to keep the pelvis from tilting and the lumbar spine from arching. This variation emphasizes slow, controlled range of motion to build coordination and positional strength without loading the spine. It’s appropriate for beginners who can maintain a steady brace and smooth breathing while moving from the hips rather than the low back.

Muscle Groups: Hips, Quads
Target Muscles: Iliacus, Psoas Major, Rectus Femoris
Assisting Muscles: 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 Scissors Exercise

‘- Lie on your back with knees extended, arms by your sides, palms down.
– Set your trunk: lightly brace the abdominal wall and gently posteriorly tilt the pelvis so your low back stays in contact with the floor.
– Bring both legs up so hips are flexed (about 45–90 degrees), knees straight but soft, toes pulled toward your shins.
– Keep head and ribcage relaxed; eyes to the ceiling; avoid jutting the chin.
– Begin the scissor: slowly lower one leg toward the floor while the other stays lifted; stop before your low back wants to lift.
– Switch legs in a smooth, controlled motion—one rises as the other lowers—maintaining the same range on both sides.
– Move from the hips; keep the pelvis “quiet” (no rocking or tilting) and the abdominal brace steady.
– Breathe continuously; exhale lightly as a leg lowers, inhale as it returns.
– If control falters, reduce the lowering distance or add a slight knee bend to both legs.
– Finish by bringing both legs back up together, then gently lower them to the floor under control.

Scissors Tips

‘- Lightly brace your abdominal wall and gently tilt your pelvis so your low back stays in contact with the floor.
– Keep your head and ribcage relaxed with eyes to the ceiling and avoid jutting your chin forward.
– Start with both legs lifted, hips flexed about 45–90 degrees, knees straight but soft, and toes pulled toward your shins.
– As you lower a leg, stop before your low back wants to lift off the floor.
– Move from the hips while keeping your pelvis “quiet” with no rocking or tilting.
– Match the range of motion on both sides so each leg lowers and lifts to the same height.
– Maintain a steady abdominal brace throughout the entire scissor motion.
– Breathe continuously, exhaling lightly as a leg lowers and inhaling as it returns.
– If you lose control, reduce how far you lower your legs or add a slight bend to both knees.
– Finish by bringing both legs back up together, then lower them to the floor slowly and under control.

Scissors Beginner Introduction

Scissors (beginner) is a floor-based, bodyweight core exercise performed lying on the back with the legs moving in a smooth, alternating pattern, resembling the opening and closing of scissors. The movement centers on lifting and lowering each leg from the hips while the trunk stays steady against the ground. This places the main workload on the hip flexors, with the abs and surrounding core muscles working steadily in the background to limit unwanted rocking through the pelvis and lower back.

Because the spine remains grounded rather than loaded from above, this variation suits newer exercisers who are building control and awareness. The emphasis is on unhurried motion, equal range on both legs, and a calm upper body while the legs travel through the arc. A gentle abdominal brace and consistent breathing rhythm support the position, helping the midsection stay stable as the legs alternate. Over time, this pattern can develop better coordination between the hips and core in a simple, accessible way.