Lying Scissor Crunch
- Zielmuskel
- Iliopsoas, Rectus Abdominis
- Synergistenmuskeln
- Obliques, Quadriceps, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The lying scissor crunch is a bodyweight core exercise that pairs a held crunch with alternating scissor leg kicks, working the iliopsoas and rectus abdominis at the same time. The obliques, quadriceps, and tensor fasciae latae assist by stabilizing the torso and holding the legs straight through each kick. It builds coordinated hip-flexor and abdominal endurance in one continuous set, with no equipment needed.
Lying Scissor Crunch: So führst du sie aus
- 1Lie flat on your back on the floor with your legs extended and your fingertips resting lightly behind your head, elbows wide.
- 2Press your lower back firmly into the floor and brace your core as if you were about to take a punch to the stomach.
- 3Lift both legs a few inches off the floor with your knees straight and your toes pointed.
- 4Curl your head, neck, and shoulder blades off the floor into a crunch and hold that height for the entire set.
- 5Raise your right leg to roughly 45 degrees while your left leg stays low, hovering just above the floor.
- 6Switch the legs in one controlled motion — lower the right as you raise the left — exhaling on each switch.
- 7Keep alternating in a steady rhythm, holding the crunch constant so the rectus abdominis stays under tension throughout.
- 8After your target reps or time, lower both legs and your upper body to the floor together under control.
Technik-Tipps
- Set the height of the scissor to your current strength: the closer your legs travel to the floor, the harder the iliopsoas and abs work. Start with a higher arc and lower it over weeks as your bracing improves.
- Keep the legs long and the knees locked out — the quadriceps hold that straight lever, and the longer the lever, the more the hip flexors have to produce.
- Fix your gaze on a point just past your knees. It keeps the neck in line with the spine and stops the crunch height from drifting as you fatigue.
- Pull your ribs down toward your hips instead of letting the ribcage flare as the legs move — that rib position is what keeps the abdominal wall loaded rather than handing the work to the hip flexors.
- End the set the moment your lower back peels off the floor or the movement turns into pure leg swinging. A shorter set of clean reps trains the target muscles better than a long set with a sagging back.
Häufige Fehler
- Letting the lower back arch off the floor during the scissor kicks, which shifts load off the rectus abdominis and onto the lumbar spine, where it can cause strain.
- Dropping the crunch between leg switches, which releases tension on the rectus abdominis and turns the exercise into plain leg raises rather than an integrated core movement.
- Making the kicks short and rapid, which cuts the range of motion and the time under tension for the iliopsoas, quadriceps, and tensor fasciae latae.
- Pulling on the head with the hands to hold the curl, which strains the neck and lets the abs off the hook they are meant to be on.
- Holding the breath through the set, which spikes blood pressure and prevents proper intra-abdominal bracing — exhale on each leg switch to keep the core pressurized safely.
Häufig gestellte Fragen
What muscles does the lying scissor crunch work?
The target muscles are the iliopsoas and rectus abdominis. The obliques, quadriceps, and tensor fasciae latae act as synergists, stabilizing the torso and driving the alternating leg kicks.
How is the lying scissor crunch different from a regular crunch or leg raise?
A standard crunch trains the rectus abdominis alone; the scissor crunch adds alternating kicks that recruit the iliopsoas and tensor fasciae latae as well. Compared with plain leg raises, the crunch is held throughout, so the abs stay under continuous tension instead of resting between reps.
How do I stop my lower back from lifting off the floor?
Press your lower back into the floor and brace hard before the first kick, then keep that pressure the whole set. If the back still arches, raise both legs higher — a higher leg position shortens the lever and reduces the pull on the lumbar spine — or shorten the scissor range until your core catches up.
How many sets and reps should I do?
Three to four sets of 10 to 20 total leg switches (5 to 10 per side) is a sensible starting range. You can also work for time — 20 to 30 seconds per set — and extend the duration as your hip-flexor and core endurance builds.
Is the lying scissor crunch good for beginners?
Yes, with adjustments: keep the legs higher and the scissor range shorter until the lower back stays flat for every rep. Being comfortable with a standard crunch and a basic leg raise separately makes the combined movement much easier to control.
