Lying Bent Leg Scissor
The lying bent leg scissor is a bodyweight core exercise that targets the abs and adductors by opening and crossing the legs while lying on the back with knees slightly bent. The movement engages the hip adductors on the closing phase and the core throughout.
How to do it
- Lie flat on your back with your arms at your sides.
- Lift both legs off the floor with knees slightly bent.
- Open your legs apart in a wide scissor position.
- Close them back together, crossing one over the other.
- Alternate which leg crosses on top with each repetition.
Form cues
- Keep your lower back gently pressed into the floor.
- Maintain a slight, comfortable bend in your knees.
- Control the opening and closing speed.
- Breathe steadily throughout the movement.
Breathing: Exhale as you cross your legs together, and inhale as you open them apart.
Common mistakes
- Arching the lower back away from the floor can strain the spine, so keep your core engaged to hold your back flat.
- Relying on momentum rather than muscle control makes the exercise less effective, so move slowly and deliberately.
- Holding your breath limits oxygen flow, so remember to exhale as you cross your legs.
Muscles worked
Primary: abs. Secondary: hip flexors, adductors.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps per side, rest 60 s
Lose weight
3 sets x 15-20 reps per side, rest 45 s
Build muscle
3 sets x 10-15 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel lower back discomfort, reduce your range of motion or take a break.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel this exercise?
You should feel your abdominal muscles working to stabilize your torso, along with your inner thighs as you cross your legs.
What if my lower back hurts?
If your lower back arches off the floor, your core may be fatigued. Take a rest, or try a regression where your feet touch down between reps.
How often can I do this movement?
You can include this exercise 2 to 3 times per week as part of your regular core routine.