Scissor Kick

Muscles Worked

The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Scissor Kick

1. 1

   To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time.

2. 2

   With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.

3. 3

   Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.

4. 4

   Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.

5. 5

   Repeat for the recommended amount of repetitions.

Common Mistakes

• • Focus on the mind-muscle connection — feel the target muscle working through each rep.
• • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
• • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
• • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

3/4 Sit-Up

beginner abdominals

Ab Crunch Machine

intermediate abdominals

Ab Roller

intermediate abdominals

Advanced Kettlebell Windmill

intermediate abdominals

Air Bike

beginner abdominals

Alternate Heel Touchers

beginner abdominals

Frequently Asked Questions