Scissor Kick Advanced
Scissor kick advanced is an intense bodyweight core exercise targeting the abs and hip flexors. The wider range of motion and added crunch element increase the challenge and activate the obliques in addition to the lower abs.
How to do it
- Lie flat on your back with hands at your sides and legs fully extended.
- Raise both legs off the floor by a few inches, keeping them straight.
- Perform a large scissoring motion, raising one leg high while the other stays low.
- Alternate quickly and add a slight torso crunch on each crossover.
- Continue for the desired number of repetitions without letting your legs touch the floor.
Form cues
- Keep your lower back pressed firmly into the floor.
- Raise your shoulders slightly to engage your upper abs.
- Move your legs in a controlled, wide scissoring arc.
- Breathe steadily throughout the crossing motion.
Breathing: Exhale as you cross your legs and crunch upward, and inhale as you open your legs outward.
Common mistakes
- Arching the lower back off the floor, which can strain your spine.
- Using momentum instead of muscle control to swing the legs.
- Letting your feet rest on the floor between reps, reducing tension.
- Holding your breath, which raises blood pressure and tires you out faster.
Muscles worked
Primary: abs. Secondary: hip flexors, quads, obliques.
Suggested sets & reps
Get fitter
3 sets x 12-20 reps, rest 60 s
Lose weight
3 sets x 30-45 seconds, rest 45 s
Build muscle
3-4 sets x 10-15 reps per side, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel lower back discomfort, ease off or choose a gentler option.
- If you experience sharp pain, stop immediately and check with a professional.
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?
If your lower back arches off the floor, your core is losing engagement. Try lifting your legs slightly higher toward the ceiling or reduce your range of motion.
How often can I do advanced scissor kicks?
2 to 3 times per week is plenty for recovery, as intense core movements work your hip flexors and abs heavily.
Do I need any equipment?
No, this is a bodyweight exercise that you can perform anywhere with a flat surface, though a mat can provide comfort.