Scissor Kick
The scissor kick is a bodyweight core exercise that targets the abs and hip flexors through continuous alternating leg movement. It builds lower abdominal endurance and hip flexor strength while challenging core stability.
How to do it
- Lie flat on your back with legs extended and hands placed beneath your lower back for support.
- Lift both legs a few inches off the floor and engage your core.
- Raise your right leg upward while lowering your left leg, then switch in a scissoring motion.
- Keep your lower back pressed into the floor and your legs as straight as possible.
- Continue alternating for the desired number of repetitions or duration.
Form cues
- Press your lower back firmly into the floor.
- Engage your abdominal muscles before you lift.
- Keep your breathing steady and continuous.
- Move in a slow and controlled scissoring motion.
Breathing: Exhale as you lift and lower your legs, keeping your breath steady without holding it.
Common mistakes
- Arching the lower back away from the floor, which can strain the spine instead of working the abs.
- Moving too fast and using momentum rather than muscle control.
- Lifting the legs too high, which reduces the tension on the lower abdominal muscles.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets x 20 alternating reps, rest 60 seconds
Lose weight
3 sets x 30 seconds, rest 45 seconds
Build muscle
3 sets x 12 to 15 alternating reps, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back pain, ease off and choose a gentler option.
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 exercise in my lower back?
If your lower back arches off the floor, your hip flexors and back muscles take over. Place your hands under your glutes for support and focus on pressing your spine downward.
How high should my legs be?
Hover your legs a few inches off the floor. The lower your legs, the harder the abs have to work, but only go as low as you can without your lower back lifting.
Can I do scissor kicks every day?
Your core recovers relatively quickly, but 2 to 3 times per week is a great starting point to allow your muscles time to adapt and rest.