Leg Scissor
The leg scissor is a Pilates bodyweight exercise targeting the abdominal muscles and hip flexors. It involves alternating leg lowering movements performed with the head and shoulders lifted, challenging core control and lower body coordination.
How to do it
- Lie flat on your back with both legs extended toward the ceiling.
- Place your hands behind your head and lift your head and shoulders off the mat.
- Lower one leg toward the ground in a controlled motion while keeping the other raised.
- Switch legs in a scissoring motion, alternating smoothly.
- Continue alternating for the desired number of repetitions, keeping your core engaged and lower back pressed to the mat.
Form cues
- Press your lower back into the mat
- Keep your shoulders lifted off the floor
- Move your legs in a slow, controlled rhythm
- Reach through your toes to lengthen your legs
- Keep your neck relaxed while looking at your knees
Breathing: Exhale as you lower the leg, inhale as you bring it back up to center.
Common mistakes
- Arching the lower back: This strains the spine and reduces abdominal engagement.
- Jerking the legs: Quick, uncontrolled movements can cause hip flexor strain.
- Tensing the neck: Pulling on your head creates tension; focus on lifting from the chest.
- Holding your breath: This increases internal pressure and makes the movement harder to sustain.
Muscles worked
Primary: abs. Secondary: hip flexors, quads.
Suggested sets & reps
Get fitter
3 sets × 30–45 seconds, rest 45s
Lose weight
3 sets × 45–60 seconds, rest 30s
Build muscle
3 sets × 12–15 reps per leg, rest 60s
Easier, harder & alternatives
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler movement.
- If you experience neck discomfort, keep your head resting on the floor instead of lifting your shoulders.
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
Why do I feel this in my hip flexors instead of my abs?
This often happens if your core is not fully engaged or if you lower your legs too far toward the floor. Try keeping your legs slightly higher to prioritize abdominal work.
Should my lower back touch the mat?
Yes. Keeping your spine pressed firmly against the floor protects your back and ensures your abdominal muscles are doing the work.
How often can I perform leg scissors?
As a beginner-friendly core exercise, you can include them in your routine 2–3 times per week, allowing for recovery days in between.