Scissors
- Músculo objetivo
- Iliopsoas, Obliques, Rectus Abdominis
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips, Thighs, Waist
- Tipo
- Stretching
Scissors is a lying core exercise that alternates raising and lowering straight legs in opposite directions to target the iliopsoas, rectus abdominis, and obliques. It builds hip flexor endurance and core stability without any equipment. Because both legs stay active throughout, the movement challenges your ability to maintain a neutral spine under sustained load.
Cómo hacer el Scissors
- 1Lie flat on your back on a mat with your legs extended and your arms resting alongside your body, palms facing down.
- 2Press your lower back gently into the mat to engage your core and eliminate the arch.
- 3Lift both legs off the floor to about 45 degrees, keeping them straight and feet flexed.
- 4Lower your right leg toward the floor while simultaneously raising your left leg higher, stopping a few inches from the floor with your right leg.
- 5Reverse the movement, raising your right leg while lowering your left leg in a controlled, fluid motion.
- 6Continue alternating legs in a scissoring rhythm, moving at a steady pace without swinging or jerking.
- 7Keep your lower back pressed into the mat throughout every repetition.
- 8Complete the target number of repetitions or time, then lower both legs together to the floor to finish.
Consejos de técnica
- Press your lower back firmly into the mat for the entire set — if it lifts, your hip flexors are overpowering your core.
- Move slowly and under control rather than swinging your legs; momentum reduces muscle engagement.
- Keep your neck relaxed and your head on the mat; avoid the urge to lift or crane your head.
- Point your toes or flex your feet consistently throughout the set to maintain tension in the legs.
- Breathe steadily — exhale as you lower one leg, inhale as you raise it — to help brace your core.
Errores comunes
- Letting the lower back arch off the mat: this transfers stress off the core and onto the lumbar spine, increasing injury risk.
- Dropping the legs too low before you have the core strength to control it: the lower the legs, the harder the exercise — going beyond your capacity breaks form.
- Using momentum to swing the legs: swinging shortens the effective range and reduces time under tension in the iliopsoas and rectus abdominis.
- Holding your breath: breath-holding raises internal pressure and reduces core stability; maintain a controlled breathing rhythm.
- Bending the knees: soft knees shorten the lever arm and reduce the demand on the hip flexors and obliques; keep the legs as straight as possible.
Preguntas frecuentes
What muscles do Scissors work?
Scissors primarily work the iliopsoas (hip flexors), rectus abdominis, and obliques. The iliopsoas controls the leg movement, while the rectus abdominis and obliques stabilize your spine and pelvis against the pull of the moving legs.
How is Scissors different from Flutter Kicks?
Both are lying leg exercises, but in Scissors the legs move in larger, alternating arcs with each leg reaching a higher point before reversing, creating a wider range of motion. Flutter Kicks use a smaller, faster oscillation. Scissors places more demand on the obliques due to the greater range of motion.
How do I make Scissors easier if my lower back keeps arching?
Keep the legs higher — closer to 45 degrees or above. The closer your legs are to the floor, the harder your hip flexors and core must work. Start at a height where you can keep your lower back pressed flat and gradually lower the legs as you get stronger.
How many reps or seconds should I do for Scissors?
Beginners can aim for 10–15 total alternations (5–8 per side) or 20–30 seconds. Intermediate and advanced trainees often work in the 30–60 second range or complete 3–4 sets of 15–20 alternations with short rest periods.
Can I do Scissors every day?
Because Scissors use only body weight and fall under the stretching and light endurance category, daily use is generally fine as long as you have no lower-back or hip-flexor issues. If you feel soreness or tightness in the hip flexors or lumbar area, rest a day before repeating.
