Not only do scissor kicks build some serious core strength, they also help improve posture, balance, and even get your heart rate up for a sneaky cardio boost. And that’s just a preview of the benefits. Ahead, we'll dive into how to do the scissor kick exercise properly and why you should add it to your weekly routine, stat.
- 01How to
- 02muscles worked
- 03benefits
- 04Who they're for
- 05common mistakes
- 06variations
- 07FAQ
- Keri Anderson, personal trainer at Life Time Plymouth in Minnesota
- Tatiana Lampa, corrective exercise specialist
How to do scissor kicks with perfect form every time
- Lie on your back with your arms down by your sides.
- Engage your core and press your lower back into the floor. Simultaneously lift both of your legs about 45 degrees off the ground. (To make the move more challenging, lift your upper body off the ground as well.)
- Begin by lowering one leg to the floor slowly, then bringing it back up. As you bring it back it up, lower the other leg to the floor. Try to keep your knees are straight the whole exercise.
- Always keep your back pressed into the floor. If it starts to arch, lift your legs up a little higher to lessen the strain on your core muscles.
- Continue alternating until you’ve completed all reps.
You may also see scissor kicks performed by crossing the legs instead of moving them up and down. This tends to work your obliques and thighs more. Try combining the two for a serious core burner.
Scissor kicks: muscles worked
“Scissor kicks primarily target the muscles of the core, including the rectus abdominis (your 'six-pack' muscles) and the obliques (the muscles along your sides of your trunk),” says Keri Anderson, CPT, a certified personal trainer at Life Time.
But scissor kicks aren’t just a core exercise. Additionally, they engage the:
- Hip flexors
- Quadriceps
- Inner thighs
- Lower back
7 benefits of scissor kicks
Stronger core, better posture, less chance of injury, and more—scissor kicks do it all. Here are just a few reasons you should add them to your core workouts.
1. They build a strong core
The scissor kick may seem basic, but it's a killer move for building a rock-solid core and firing up those abs. “Scissor kicks require the core muscles to stabilize the body while the legs are in motion,” Anderson says. “This continuous engagement helps build strength and endurance in the abdominal muscles.”
A strong core isn’t just about looking fly in a crop top, BTW. You need a sturdy trunk for just about everything you do, from dressing yourself to scaling a flight of stairs.
2. They support your spine
Scissor kicks boost your core strength, which means better spinal health all around. “A strong core helps to support and stabilize the spine,” Anderson says. With a stable, sturdy spine, you’re less likely to have an injury or low back pain (a common problem affecting four out of five Americans, per Harvard Health Publishing).
3. They improve your posture and balance
Scissor kicks don’t just work your core—they also strengthen your hip flexors. When they’re strong, these muscle groups work together to improve your posture, balance, and alignment. All good things necessary for an active lifestyle.
In fact, a strong core keeps you steady and upright in daily life, Anderson says. This is crucial as we age and falls become more likely (every year, one in four older folks will fall, and one-fifth of these tumbles will cause a serious injury, such as broken bones or a head trauma, per the Centers for Disease Control and Prevention).
Plus, better alignment and posture mean less strain on your spine and deeper, easier breathing, per Harvard Health Publishing. Now, who doesn’t want that?
4. They work your legs
While the core is the star of the scissor kick show, the movement also involves lifting, lowering, and maybe even crossing the legs. Meaning, your quadriceps, inner thighs, and hip flexors get a workout too, Anderson says. Specifically, the move can improve overall leg endurance, she says.
Keep in mind, though, scissor kicks probably won’t work your gams to the same degree that leg-focused exercises do. Think of the lower body activation as more of an add-on, not the main benefit.
5. They get your heart pumping
Looking for a core move that also makes you break a sweat? Scissor kicks do just that, spiking your heart rate while working those abs.
“While scissor kicks are not traditionally high-impact, performing them with intensity or for extended periods can elevate your heart rate, offering a cardiovascular boost that supports heart health,” Anderson says.
6. They can enhance your coordination
Scissor kicks might look pretty simple, but they require a lot of coordination between muscle groups. Your rectus abdominis, obliques, hip flexors, quads, inner thighs, and lower back all have to work together to make the move happen. It makes sense then, that the more you do scissor kicks, the better your coordination and leg control will be, Anderson says. Nailing good coordination is a game-changer for staying active (and pain-free) in your daily life and crushing it in sports.
7. They support healthy brain function
As silly as it sounds, doing scissor kicks can be good for your noggin.
OK, hear us out. Anything that makes you think hard is a workout for our brain. Scissor kicks fall into this category. Your brain has to coordinate all those muscle groups during the movement, which is no easy task. In other words, think of it like critical thinking but in a physical format, Anderson says.
Who should (and shouldn’t) do scissor kicks
Add scissor kicks to your weekly workout routine if you’re looking to:
- Strengthen your core
- Improve flexibility
- Enhance lower body muscle tone
No matter what your fitness level, these goals are good ones if you want to live an active, pain-free lifestyle for years to come. That means just about anyone—from exercise newbies to gym veterans—could benefit from cranking out scissor kicks. They are challenging, though. So if you’re lacking basic core strength, Anderson suggests first building up those ab muscles through gentler movements like planks or dead bugs.
Scissor kicks can also be tricky (or even unsafe) for some groups, Anderson says. For people with certain injuries, the exercise might trigger a flare in pain or other symptoms. Stay away from scissor kicks if:
- You have lower back problems.
- You have severe hip flexor strain.
“People with knee issues should also consult a healthcare professional before incorporating this exercise into their routine,” Anderson adds.
5 common mistakes when doing scissor kicks
Scissor kicks might look easy, but it’s easy to mess them up if you’re not careful. There are a few common mistakes that can sneak into your form and keep you from getting the most out of this killer core exercise.
1. Pulling from your neck
Often, people crane their neck—using their neck muscles instead of the upper abdominals during the movement—to compensate for weaker abs, says Tatiana Lampa, CPT, CFSC, corrective exercise specialist and creator of the Training with T app. Sound uncomfortable? It is. Neck strain is no good.
To avoid pain (and potential injury), try these tips, per Lampa:
- Focus on the mind-body connection to engage your abs (actively think about lifting with your core muscles to turn them on).
- Use your hands to support the base of your head.
- Leave your head down (once you build core strength, you can try lifting your head again).
2. Arching your lower back
Many people have a hard time keeping their back flat during scissor kicks, Anderson says. But arching your low back can lead to strain and pain.
To correct this:
- Actively press your low back into the floor by engaging your core throughout the movement (Try this trick: Put a towel under your back and ask someone to try to pull it out from you. They shouldn’t able to if your low back is glued to the ground).
- Don’t lower your legs down too low (lifting your legs up a few degrees can be a huge help).
Low back still lifting off the ground? Don’t sacrifice good form. “Bend your knees and do a bicycle crunch instead,” Lampa says. There’s no shame in modifying to prevent pain and possible injury—safety should always come first.
3. Holding your breath
At some point or another, we all hold our breath when an exercise gets tough. But this habit can actually “increase tension, especially in your neck, face, and upper shoulders” while doing scissor kicks, Anderson says. To be clear, the only tension you should feel is in your core. This means the muscles are flexed and working. “We want to learn to have a mix of tension in the right muscles and relaxation everywhere else,” she says.
To do this: Be more intentional about your breath. “Focus on steady, controlled breathing,” which helps relax the body, Anderson says. Also be mindful of these tension hotpots (i.e., your neck, face, and shoulders). If you feel them tensing up, take a sec to reset.
4. Your legs are too low (or too high)
When you first start doing scissor kicks, don’t lower your legs too much. The lower the legs, the more resistance on your core (and low back). If you’re not ready for this, you could end up fudging your form or hurting your back.
On the flip side, lifting the legs too high can make the exercise less effective, Anderson says.
The key is to find the sweet spot: “Aim for a height where you feel a good engagement of the core and legs, typically just above the floor,” she says.
5. No control of the movement
Swinging your legs wildly is not the proper way to perform scissor kicks. When you use momentum to power through the exercise, you’re not using muscle. That means you won’t strengthen your core, hips, or legs.
Don’t waste your time (or cheat yourself) out of the benefits. Instead, focus on small, controlled kicks. If you’re still struggling to do scissor kicks, lift your legs a bit higher or bend your knees a bit to make them easier.
Scissor kick modifications and variations
Scissor kicks are super versatile—you can tweak them to match any fitness level (or goal), Anderson says.
For less intensity:
- Bend your knees a bit (to lessen the load on your hip flexors and help prevent your back from arching).
- Do the exercise with your head and shoulders supported on the floor (to reduce strain on the lower back).
For more intensity:
- Wear ankle weights.
- Do the exercise on an unstable surface (e.g., a stability ball).
Frequently asked questions
How many scissor kicks should I do a day?
That all depends on your fitness level and goals. Advanced gymgoers might be able to rep out more scissor kicks than newbies. In other words, everyone’s sweet spot will be different.
That said, if you’re just starting out, go with two to three sets of 15 to 20 reps one to three times a week, Anderson says. Alternatively, you can set your timer and do them for 30 to 45 seconds, Lampa says. As long as you can keep good form, you can even crank out scissor kicks up to five times a week, she says.
Best part: You can add this exercise to just about any circuit: core, full-body, as a burnout, sky’s the limit.
What’s most important, though, is sticking to a routine. “Consistency is key,” Anderson says. “Regular practice will yield the best rewards over time.”
What’s the difference between scissor kicks and flutter kicks?
The two exercises are similar, but not quite the same. With flutter kicks, the range of motion is a lot smaller, typically only a couple of inches of movement.
“Both exercises target the core and lower body but offer slightly different benefits,” Anderson says. If you do scissor kicks with the crossing variation, that recruits more inner and outer thigh muscles. On the other hand, flutter kicks require more action from the hip flexors and psoas muscles (a pair of long muscles that run from your lower back to the top of your hips), she says.
One exercise isn’t any better than the other. Each can have a place in your routine. Again, it all depends on your goals.
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