Scissor Kick Ii
Scissor kick II is a bodyweight core variation targeting the abs with legs starting from vertical. The vertical starting position reduces hip flexor involvement and places greater emphasis on lower abdominal contraction.
How to do it
- Lie flat on your back and raise both legs to a 90-degree angle.
- Lower one leg toward the floor while keeping the other vertical.
- Switch legs before the lowered leg touches the floor.
- Continue alternating in a controlled scissoring pattern.
- Repeat for the desired number of repetitions.
Form cues
- Press your lower back flat into the floor.
- Start with both legs pointing straight up.
- Lower one leg slowly with control.
- Keep your breathing steady throughout.
Breathing: Exhale as you lower and switch your legs, and inhale as you bring them back to the center position.
Common mistakes
- Arching the lower back, which strains the spine instead of working the abs.
- Moving too quickly and using momentum rather than muscle control.
- Dropping the legs too low before building enough core strength.
Muscles worked
Primary: abs. Secondary: hip flexors, quads.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per leg, rest 60 seconds
Lose weight
3 sets × 12–15 reps per leg, rest 45 seconds
Build muscle
3 sets × 8–12 reps per leg, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, ease off or 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
What if I feel this in my hip flexors instead of my abs?
This usually happens if your legs start too low or your lower back arches. Keep your legs starting at a true vertical position and focus on flattening your lower back into the floor.
Should my lowered leg touch the floor?
No, hover your lowered leg just a few inches above the floor before switching to keep constant tension on your core.
How often can I do scissor kicks?
You can safely include core exercises like this 2 to 3 times per week, allowing adequate rest between sessions.