Scissors Kick
The Horizontal Scissor Kick alternates extended legs while your torso stays stable on the floor. It demands strong abdominal engagement to keep the lower back close to the ground, building lower-core strength and pelvic stability. It’s common in bodyweight core routines for endurance and control, and it can support visible definition when paired with consistent training and nutrition.
Key Benefits
- Targets lower abs to improve core firmness and control.
- Builds hip stability and coordination through controlled leg alternation.
- Increases core endurance that supports stronger lower-body training.
- Prepares you for Hanging Knee Raises.
Instructions
- Lie on the floor with your knees extended and your feet initially side by side
- Position your arms extended alongside your body and your hands slightly under your glutes
- Lift your feet and legs off the floor while keeping your knees extended
- Perform the movement by alternating one leg crossing over the other
Tips
- Keep your torso and hips stabilized
- Avoid touching the floor with your legs and feet during the movement
- Avoid jerks and sudden movements
Restrictions
Avoid if you have low-back pain, disc issues, or can’t keep the lower back flat. Beginners should bend the knees and reduce range. Older adults should slow the tempo and prioritize control. With obesity, start with easier regressions to limit lumbar stress. Stop if sharp pain, numbness, or tingling appears and adjust range immediately.
Common Mistakes to Avoid
- Letting the lower back arch off the floor.
- Moving too fast and losing control.
- Straining the neck by lifting the shoulders.
Target Muscle
Primary
