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Scissors (advanced)

Step by step instructions, muscle activation and variants for the Scissors (advanced).

HardAbsGlutes

About this exercise

An advanced lying core exercise in which both legs are held off the floor and move in alternating up-and-down scissor-like kicks while the lower back remains pressed firmly to the ground. The constant leg elevation demands significant abdominal control throughout the set.

How to Perform

  • Lie on your back on the floor with legs extended and arms flat beside your hips or tucked lightly under your lower back for support
  • Press your lower back into the floor and brace your core to protect the lumbar spine
  • Raise both legs to roughly 45 degrees so they are off the floor
  • Lower one leg toward the floor while simultaneously raising the other, creating a scissors motion
  • Keep the movement controlled and avoid letting the lower leg touch the floor between reps
  • Continue alternating in a smooth, steady rhythm for the prescribed number of reps

Muscle Activation

Primary
AbsGlutes
Secondary
QuadricepsObliquesInner thighsOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Scissors (advanced)

The Scissors (advanced) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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