Double Leg Scissor
The double leg scissor is a Pilates bodyweight exercise targeting the abdominal muscles and hip flexors. It involves lowering and raising both legs simultaneously while keeping the core engaged and the lower back pressed to the mat.
How to do it
- Lie flat on your back with your arms extended overhead and your legs raised to a 90-degree angle.
- Engage your core and press your lower back firmly into the mat.
- Simultaneously lower both legs toward the ground in a controlled arc, stopping just above the mat.
- Raise both legs back to the starting position with control.
- Repeat for the desired number of repetitions, maintaining a stable pelvis throughout.
Form cues
- Press your lower back into the mat
- Keep your legs straight but not locked
- Move with control, not momentum
- Keep your neck and shoulders relaxed
- Exhale as you lower your legs
Breathing: Exhale deeply as you lower your legs toward the floor to engage your deep core muscles, and inhale as you return to the starting position.
Common mistakes
- Arching the lower back: This puts unnecessary strain on your spine instead of your core.
- Moving too fast: Using momentum reduces the work your abdominal muscles need to do.
- Holding your breath: This increases internal pressure and makes the movement harder to sustain.
- Lifting the shoulders: Keep your upper body anchored to maintain stability.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps, rest 60s
Lose weight
3 sets x 15-20 reps, rest 45s
Build muscle
3 sets x 8-12 reps, rest 60s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler option.
- If you have a history of back or hip discomfort, check with a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this in my lower back?
Lower your legs only as far as you can while keeping your back pressed firmly against the mat. If your back arches, stop higher up.
Do my legs have to be perfectly straight?
Keep them as straight as comfortable, but a slight bend in the knee is perfectly acceptable if you feel tension in your hamstrings.
How often should I do this exercise?
2-3 times per week is a great start. Consistency is more important than daily intensity for core strength.