Side Plank Scissors
Side Plank Scissors Exercise Description
Side Plank Scissors is a lateral core stability exercise that blends an isometric side plank with controlled hip scissoring. It primarily challenges the external and internal obliques, transverse abdominis, and quadratus lumborum to resist lateral flexion and rotation while you move the legs. The supporting shoulder stabilizers (serratus anterior, rotator cuff) and the gluteus medius of the underside hip contribute to scapular and pelvic control. The scissor action—one leg gliding slightly forward while the other glides back—adds anti-rotation demand without compromising a neutral spine. Keep the movement small and precise so the trunk stays aligned from head to heels and the pelvis remains level.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Quadratus Lumborum, Transversus Abdominis
- Assisting Muscles: Gluteus Maximus, Psoas Major
- Stabilizing Muscles: Gluteus Medius, Infraspinatus, Serratus Anterior, Subscapularis
- Body Area: Upper Body
- Body Parts: Back, Core, Lower Back, Torso
- Body Surface: Front, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Core Stabilizers, Spine Stabilizers, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Abs, Deep Side Abs, Side Abs, Side Lower Back
- Movement Direction: Other
- Muscle Position: Anterior, Lateral
- Gender: Female
How To Do The Side Plank Scissors Exercise
‘- Lie on your side with legs straight, feet stacked, elbow directly under shoulder, forearm perpendicular to your body.
– Brace your trunk (360°) and align ear–shoulder–hip–ankle in one straight line.
– Press the forearm firmly into the floor, actively protracting the shoulder blade to avoid sinking.
– Lift hips until the body forms a straight, neutral line; keep ribs down and pelvis level.
– Keep both knees extended and toes facing forward.
– Initiate the “scissor” by sliding the top leg a few inches forward and the bottom leg a few inches back, maintaining light contact with the floor on the blade/edge of each foot.
– Move from the hips only; do not let the torso twist or the pelvis tip.
– Pause briefly, then smoothly return the legs to stacked without losing trunk alignment.
– Keep the neck neutral (chin slightly tucked) and eyes forward; breathe continuously.
– Finish by lowering the hips under control, maintaining shoulder-over-elbow alignment throughout.
Side Plank Scissors Tips
‘- Stack your feet and align ear–shoulder–hip–ankle in one straight line before lifting.
– Brace your trunk 360° to help keep a neutral spine and level pelvis.
– Press your forearm firmly into the floor and actively protract the shoulder blade so the shoulder doesn’t sink.
– As you lift the hips, keep ribs down so your body forms a straight, neutral line.
– Keep both knees fully extended and toes facing forward throughout the movement.
– Make the scissor motion small, sliding the top leg only a few inches forward and the bottom leg a few inches back.
– Maintain light contact on the blade/edge of each foot with the floor during the scissor.
– Move only from the hips during the scissor; do not let the torso twist or the pelvis tip.
– Keep your neck neutral with a slight chin tuck and eyes forward while you hold the plank.
– Lower the hips under control at the end, keeping the shoulder directly over the elbow.
Side Plank Scissors Beginner Introduction
Side Plank Scissors combines a held side plank position with a gentle forward‑back leg motion, creating a demanding sideways core challenge. The body is supported on one forearm with the trunk lifted, while the legs glide in opposite directions like a small scissor action. Throughout this pattern, the mid‑section stays long and straight, so the movement in the legs increases the workout for the center of the body rather than the spine or neck.
This exercise places strong emphasis on the side abs, deep abs, and side of the lower back as they work together to stop the torso from bending or twisting. The supporting shoulder and rotator cuff help keep the upper body steady, while the upper glutes and outer hip on the bottom side assist with holding the pelvis steady. The challenge comes from moving the legs in a controlled way without losing alignment, encouraging precise, low‑amplitude motion, steady breathing, and a solid, stable line from head to feet.