Scissor Kick
A supine exercise where the straight legs cross over each other horizontally just above the floor. It trains lower ab and hip flexor endurance with adductor involvement.
Primary muscles
- Abs (Rectus Abdominis)
- Hip Flexors
Secondary muscles
- Transverse Abdominis
- Adductors
- Hip Abductors
- Sets
- 3
- Duration
- 20–40 sec
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with legs straight, hands under your hips or at your sides, and heels lifted a few inches off the floor.
Brace your abs and press your lower back toward the floor.
Open your legs slightly, then cross the right leg over the left.
Open again and cross the left leg over the right.
Continue alternating in a controlled rhythm.
Breathing: Breathe steadily and rhythmically throughout.
Coaching tips
Cross at the ankles
Legs stay low and straight
Back stays flat
Common mistakes
Arching the lower back
Letting the legs rise too high
Rushing the tempo
Safety notes
Raise the legs higher if your lower back lifts off the floor.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.