Side Lying Scissors exercise animation (Male)

Side Lying Scissors

Target muscle
Gluteus Medius
Synergist muscles
Tensor Fasciae Latae
Equipment
Body weight
Body part
Hips
Type
Strength

Side Lying Scissors is a bodyweight hip exercise that targets the gluteus medius while engaging the tensor fasciae latae as a synergist. Performed lying on your side with straight legs, it builds lateral hip strength and stability, making it ideal for injury prevention and improving lower-body movement control.

How to do the Side Lying Scissors

  1. 1Lie on your side on a mat with your body in a straight line from head to heel.
  2. 2Stack your hips directly on top of each other and keep them perpendicular to the floor.
  3. 3Place your lower arm under your head for support and rest your top hand lightly on the floor in front of your torso.
  4. 4Extend both legs fully with your feet in a neutral position and toes pointing forward.
  5. 5Engage your core to stabilize your pelvis before initiating the movement.
  6. 6Raise your top leg upward to approximately 45 degrees, keeping the knee straight and the leg in line with your body.
  7. 7Pause briefly at the top, then lower your top leg back to the starting position with control.
  8. 8Stop just before the top leg meets the bottom leg, then repeat for the desired number of reps.
  9. 9Complete all reps on one side, then switch and repeat on the other side.

Form tips

  • Initiate each rep from the outer hip by contracting the gluteus medius rather than swinging the leg with momentum.
  • Move at a slow, controlled tempo on both the upward and downward phases to keep constant tension on the target muscle.
  • Press your waist lightly toward the floor throughout the set to prevent your hips from rolling backward.
  • Keep your top shoulder stacked directly over your bottom shoulder to maintain proper spinal alignment.
  • Flex your top foot slightly to reinforce a stable hip position and discourage internal rotation.

Common mistakes

  • Allowing the hips to roll backward during the lift — this reduces gluteus medius activation and shifts stress to the lower back.
  • Bending the knee of the working leg — this shortens the lever arm and significantly decreases the challenge placed on the gluteus medius.
  • Raising the leg too high past 45 degrees — this causes the pelvis to tilt and recruits the hip flexors rather than keeping the focus on the gluteus medius.
  • Rushing through reps with momentum — this removes the tension from the gluteus medius and diminishes strength and stability gains.
  • Letting the core go slack between reps — this destabilizes the pelvis and leads to compensatory rocking that reduces the effectiveness of each rep.

Frequently asked questions

What muscles does Side Lying Scissors primarily work?

Side Lying Scissors primarily targets the gluteus medius, the muscle on the outer surface of the hip responsible for hip abduction and pelvic stability. The tensor fasciae latae acts as a synergist, assisting the movement throughout the range of motion.

How many reps and sets should I do for Side Lying Scissors?

For strength and stability, aim for 3 sets of 12 to 20 reps per side. Because this is a bodyweight exercise using a relatively small muscle group, higher rep ranges are generally more effective than very low rep counts. Rest 30 to 60 seconds between sets.

How can I make Side Lying Scissors harder without using equipment?

You can increase the difficulty by slowing down the tempo — try a 3-second lift and a 3-second lower — or by adding a brief isometric hold at the top of each rep. Performing the exercise with your bottom leg raised slightly off the floor also increases core demand and makes the movement more challenging.

Is Side Lying Scissors suitable for people with hip pain?

Side Lying Scissors is a low-impact, bodyweight exercise that many people use for hip rehabilitation and prehabilitation. However, if you are experiencing acute hip pain or a diagnosed hip condition, consult a healthcare professional before adding this exercise to your routine to ensure it is appropriate for your situation.

How is Side Lying Scissors different from a standard side-lying leg raise?

The movements are closely related. A standard side-lying leg raise typically involves raising only the top leg in isolation. Side Lying Scissors can also involve alternating or scissoring both legs in opposition, adding a coordination component. In either variation, the gluteus medius remains the primary target, but the alternating scissor version increases time under tension and challenges hip control on both sides simultaneously.

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