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Pilates Scissors

Step by step instructions, muscle activation and variants for the Pilates Scissors.

EasyAbsGlutes

About this exercise

A Pilates exercise performed lying on your back with head and shoulders lifted off the mat. Both legs remain straight as they scissor alternately — one reaching toward the ceiling while the other lowers toward the floor — powerfully engaging the abdominals and stretching the hamstrings.

How to Perform

  • Lie on your back and curl your head and shoulders off the mat
  • Raise both legs straight up toward the ceiling
  • Lower your right leg to approximately 45 degrees while keeping it fully extended
  • Grasp the raised left leg with both hands and give it two quick pulses toward you
  • Switch legs in a scissoring motion, lowering the left and raising the right
  • Grasp the right leg and pulse twice
  • Continue alternating in a controlled, flowing rhythm
  • Keep your core braced and lower back flat against the mat throughout

Muscle Activation

Primary
AbsGlutesQuadricepsHamstringsCoreObliques

About the Pilates Scissors

The Pilates Scissors 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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