Scissors

Scissors Exercise Description

The Scissors (supine alternating straight‑leg raise) is a core stability exercise that challenges your trunk to resist lumbar extension while the hips move. The hip flexors (iliopsoas and rectus femoris) drive the leg raise, while the rectus abdominis, transverse abdominis, and obliques brace to keep the pelvis steady. Quadriceps assist by maintaining knee extension. The goal is a controlled, rhythmic “scissor” action of the legs without the rib cage flaring or the lower back lifting off the floor. Keep the range of motion small enough to maintain pelvic control; quality of trunk stability matters more than how low the legs travel.

Muscle Groups: Hips
Target Muscles: Iliacus, Psoas Major
Assisting Muscles: Rectus Femoris
Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis, Vastus Medialis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Front
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Stretching
Functional Grouping: Hip Flexors
Joint Involvement: Single-joint
Muscle Location: Hip Flexor
Movement Direction: Vertical
Muscle Position: Anterior
Gender: Female

How To Do The Scissors Exercise

‘- Lie on your back with arms at your sides, palms down; head, neck, and shoulders relaxed, gaze straight up.
– Brace your abdomen as if preparing for a cough; draw ribs down and set a neutral pelvis (slight posterior tilt is acceptable) so the low back doesn’t arch.
– Extend both knees (soft, not locked) and lift both heels a few inches off the floor to start.
– Raise your right leg toward the ceiling to a comfortable angle while the left leg hovers just off the floor; keep hips level.
– Switch legs smoothly in a controlled scissor motion; move only as fast as you can keep the trunk still.
– Breathe continuously; avoid holding your breath.
– If your low back lifts or the pelvis tilts, reduce the range, lift the hovering leg higher, or slightly bend the knees to shorten the lever.
– Finish by bringing both legs down to the floor with control.

Scissors Tips

‘- Brace your abdomen as if preparing for a cough and draw your ribs down before you move your legs.
– Set your pelvis neutral or in a slight posterior tilt so your low back doesn’t arch off the floor.
– Keep your head, neck, and shoulders relaxed, eyes straight up, with arms at your sides and palms down.
– Start with both knees extended (soft, not locked) and both heels lifted just a few inches off the floor.
– As you raise one leg toward a comfortable angle, keep the other leg hovering just off the floor and your hips level.
– Switch legs in a smooth, rhythmic scissor motion rather than snapping or jerking.
– Move only as fast as you can while keeping your trunk completely still.
– Keep the leg-lowering range small enough that your rib cage doesn’t flare and your lower back stays down.
– If your low back lifts or your pelvis tilts, reduce your range, raise the hovering leg higher, or slightly bend your knees.
– Breathe continuously throughout the set and finish by lowering both legs to the floor with control.

Scissors Beginner Introduction

The Scissors (supine alternating straight‑leg raise) is a lying core exercise built around a smooth, alternating leg pattern. One leg reaches upward while the other hovers closer to the floor, creating a gentle “scissor” effect. The movement is driven mainly by the hip flexors and front thighs, while the abs and side abs work with the rest of the core to hold the middle of the body steady and prevent the lower back from arching.

This exercise emphasizes control more than range or speed. The legs move in a steady, rhythmic fashion while the pelvis and ribcage remain stable against the floor. A relatively small arc of motion supports that stability, especially as both knees stay straight but relaxed. Continuous, easy breathing accompanies the movement so tension stays centered in the working muscles rather than in the neck or shoulders. The result is a precise coordination challenge for the hips, front thighs, and core, with special attention on keeping the low back calm as the legs alternate.