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how to do scissor kicks

Scissor kicks cross your straight legs over and under each other in a side-to-side pattern, which adds work for the inner thighs and a small twist-resisting demand compared with flutter kicks, where the legs move only up and down. Your abs hold the pelvis still while your hip flexors carry the legs. They work well as a finisher at the end of a core session if you already manage flutter kicks cleanly. Like any straight-leg move on your back, they get harder the lower your legs go, so start higher than you think.

▶ watch scissor kicks on the dedicated video page

primary musclesabs
also workship flexors, obliques
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Lie on your back with your legs extended and your arms by your sides, palms facing down.
  2. Lift both legs off the floor a few inches, keeping them straight.
  3. Alternately cross your legs over each other in a scissor-like motion. Move your right leg over your left leg and then switch, bringing your left leg over your right leg.
  4. Continue alternating legs in a controlled manner for the desired number of repetitions or duration.

how much: Start with 3 sets of 12–16 reps, and lower your legs a little each week rather than rushing the pace.

form tips from the wandelbar coaches

  • Cross at the ankles in a smooth, wide sweep rather than tiny flicks.
  • Pull your belly button down toward the floor so your pelvis stays heavy.
  • Keep both legs straight but not locked, toes pointed away from you.

common mistakes

  • Hips rocking side to side with each cross — narrow the sweep until your pelvis stays still.
  • Lower back lifting as the legs drop — raise the legs to about 45 degrees and keep them there.
  • Holding the breath through the whole set — breathe out on one cross, in on the next.

make it easier or harder

easier
Bend your knees slightly and keep your legs higher, crossing them only at the shins.
harder
Lift your head and shoulders off the floor and hold them there for the whole set.
scissor kicks: straight legs lifted and crossed at the ankles, arms flat
scissor kicks — correct starting position

similar bodyweight exercises

sit-ups halfway up: knees bent, feet flat, hands lightly behind the head sit-ups plank on forearms: elbows under shoulders, body straight from head to heels plank mountain climbers in high plank: one knee driven toward the chest, hips level mountain climbers crunches at the top: shoulder blades lifted, arms reaching toward the knees crunches bicycle crunches mid-twist: elbow reaching toward the opposite knee, other leg extended bicycle crunches leg raises top position: lying flat, straight legs pointing up at the ceiling leg raises

never wonder what to train next

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