Lying Scissor Kick
- Target muscle
- Iliopsoas
- Synergist muscles
- Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The lying scissor kick is a bodyweight hip flexor exercise that primarily targets the iliopsoas, with strong assistance from the adductors (brevis, longus, and magnus), quadriceps, sartorius, and tensor fasciae latae. Performed flat on your back, it challenges your hip flexors through a continuous alternating leg motion and builds anterior core stability without any equipment.
How to do the Lying Scissor Kick
- 1Lie flat on your back on a mat with your legs fully extended and your arms at your sides, palms facing down.
- 2Press your lower back firmly into the mat by bracing your core and tilting your pelvis slightly posteriorly.
- 3Lift both legs a few inches off the floor, keeping them straight, so your heels hover above the mat.
- 4Raise your right leg to about 45 degrees while simultaneously lowering your left leg to just above the floor.
- 5Reverse the motion smoothly, raising your left leg while lowering your right, creating a controlled scissoring pattern.
- 6Continue alternating legs without letting either heel touch the ground throughout the set.
- 7Keep your toes pointed and your knees as straight as possible on every rep.
- 8Exhale steadily as you scissor; avoid holding your breath.
- 9Lower both legs to the floor at the same time to finish the set.
Form tips
- Focus on pressing your lower back into the mat before you begin moving your legs — losing that contact is an early sign your core is giving out.
- Move deliberately rather than fast; a slower tempo increases time under tension on the iliopsoas and adductors.
- Point your toes throughout the movement to keep the hip flexors and quadriceps fully engaged.
- If your lower back lifts off the mat, keep both legs higher throughout the set — the closer your legs stay to vertical, the less leverage they have to pull your pelvis into an arch.
Common mistakes
- Allowing the lower back to arch off the mat, which shifts stress from the hip flexors onto the lumbar spine and increases injury risk.
- Letting the legs drop too low before you have the core strength to control them, creating excessive lumbar extension and reducing hip flexor tension.
- Bending the knees during the scissor, which shortens the lever arm and significantly reduces the demand on the iliopsoas and adductors.
- Holding your breath throughout the set, which cuts the set short as fatigue builds — this is a long, continuous effort that depends on steady breathing.
- Using momentum to swing the legs rather than controlling the movement, which removes tension from the target muscles and reduces the training stimulus.
Frequently asked questions
What muscles do lying scissor kicks work?
The iliopsoas (hip flexor) is the primary muscle. The adductor brevis, adductor longus, adductor magnus, pectineus, quadriceps, sartorius, and tensor fasciae latae all assist in controlling the alternating leg movement.
How high should my legs be during scissor kicks?
Start with one leg at roughly 45 degrees while the other hovers just a few inches above the floor. The lower you hold the descending leg, the harder the iliopsoas works — only go as low as you can while keeping your lower back flat on the mat.
Are lying scissor kicks good for building core strength?
They build anterior core endurance and hip flexor strength, but the primary driver is the iliopsoas rather than the rectus abdominis. They pair well with anti-extension core exercises for a balanced program.
How many reps should I do for lying scissor kicks?
Because the exercise involves alternating legs, count each full cycle (right up, left up) as one rep or count total leg lifts. Beginners can aim for 10–15 reps per set; as core strength improves, increase reps or slow down the tempo rather than adding speed.
Can I do scissor kicks if I have lower back pain?
Only with caution. Keep both legs higher through the set to reduce lumbar stress and stop immediately if pain increases. Consult a healthcare professional before adding this movement if you have a known lower back condition.
