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Scissor Kick

IntermediateStrengthTier T3

Lie on your back and press your low back into the mat. Lift both straight legs a little, then lower one leg while the other lifts, without letting a heel touch. You may feel the lower stomach and the front of your thighs working.

Targets: Spine Chain (Full Spine)
Muscles: Rectus Abdominis, Hip Flexors

Stop if

Stop the exercise if this happens. Seek advice if it persists or you are unsure.

Also stop if you notice
Low back or neck pain.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on your back on a mat with your legs straight and your arms at your sides, palms down.
  • Press your low back into the mat and keep it there.
  1. Man lying face up on a mat with both straight legs lifted a short distance off the floor.

    Step 1 of 5

    Press your low back down and lift both straight legs a small distance off the mat.

  2. Man lying face up with his right leg lowered close to the mat and his left leg raised.

    Step 2 of 5

    Lower your right leg toward the mat while your left leg lifts, without letting either heel touch.

  3. Man lying face up on a mat with both straight legs lifted a short distance off the floor.

    Step 3 of 5

    Press your low back down and lift both straight legs a small distance off the mat.

  4. Man lying face up with his left leg lowered close to the mat and his right leg raised.

    Step 4 of 5

    Lower your left leg toward the mat while your right leg lifts, without letting either heel touch.

  5. Man lying face up on a mat with both straight legs lifted a short distance off the floor.

    Step 5 of 5

    Press your low back down and lift both straight legs a small distance off the mat.

What you should feel

You may feel the lower part of your stomach and the front of your thighs working.

Breathing

  • Keep breathing steadily through the kicks. Do not hold your breath.

Safety Information

Keep your low back pressed into the mat. Stop if it starts to arch away or your back hurts. Move slowly and rhythmically rather than kicking fast. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.