Scissor Kick
- Works
- Abs
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Isolation
How to do it
Setup. To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time.
- With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.
- Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.
- Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.
- Repeat for the recommended amount of repetitions.
Cues
- Low back pressed into the floor.
- Heels about 6 inches up.
- Alternate the legs up to 45°.
- Slow and controlled, keep breathing.
Common mistakes
- Low back arching off the floor.
- Rushing the reps.
Where to start
Sets2-3
Reps30-45 s
Rest45 s
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.