Lying Scissor Leg
The lying scissor leg is a bodyweight core exercise that alternately opens and crosses the legs while lying on the back. The movement targets the lower abs and hip adductors, requiring sustained core engagement to keep the legs elevated throughout the exercise.
How to do it
- Lie flat on your back with your hands under your hips.
- Raise both legs off the floor to about 45 degrees.
- Open your legs wide apart, then cross them over each other alternately.
- Keep the movements slow and controlled.
- Continue for the desired number of repetitions.
Form cues
- Press your lower back flat into the floor.
- Place your hands securely under your hips for support.
- Hover your legs about 45 degrees off the ground.
- Cross your legs smoothly and keep the pace steady.
- Breathe steadily without holding your breath.
Breathing: Exhale as you cross and open your legs, and inhale naturally as you maintain the steady rhythm.
Common mistakes
- Arching your lower back away from the floor, which can strain your lower back muscles.
- Lifting your legs too high, which reduces the active tension on your abdominal muscles.
- Rushing through the movement using momentum rather than controlled core control.
Muscles worked
Primary: abs. Secondary: hip flexors, adductors.
Suggested sets & reps
Get fitter
3 sets x 30 seconds continuous movement, rest 60 seconds
Lose weight
3 sets x 30 to 45 seconds, rest 45 seconds
Build muscle
3 sets x 12 to 15 alternating crosses per leg, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel lower back strain, ease off by resting your upper body or raising your legs higher.
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 is my lower back arching off the floor?
This usually happens when the abdominal muscles fatigue or if your legs are lowered too close to the ground. Try raising your legs higher toward the ceiling to keep your lower back pressed flat.
Where should I feel this exercise?
You should feel your lower abdominal muscles working to keep your legs elevated, along with your inner thighs as you cross them.
Can I do this exercise every day?
While possible, your core needs recovery time just like any other muscle group. Aim for 2 to 3 times per week to start.