Not only do scissor kicks strengthen your core, they also help improve posture, balance, and can even increase your heart rate for a better cardio workout. This is just a preview of the benefits. Next, we’ll dive into how to perform the scissor kick exercise correctly and why you should add it to your weekly routine.
How to perform the scissor kick with perfect form every time
- Lie on your back with your arms by your sides.
- Engage your core and press your lower back into the floor. Simultaneously lift your legs about 45 degrees off the ground. (To make the move more challenging, lift your upper body off the ground as well.)
- Start by slowly lowering one leg to the floor, then lift it up. As you return it to its original position, lower the other leg to the floor. Try to keep your knees as straight as possible throughout the exercise.
- Keep your back pressed to the floor. If you start to arch, lift your legs a little higher to take the pressure off your core muscles.
- Continue alternating until all reps are completed.
You may also see a scissor kick performed by crossing your legs instead of moving them up and down. This tends to work your obliques and thighs more. Try combining the two to create a true core burner.
Scissor kicks: Muscles are exercised
“The scissor kick targets the core muscles, including the rectus abdominis (the ‘six-pack’) and obliques (the muscles on the sides of the torso),” says Keri Anderson, CPT certified personal trainer.
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But scissor kicks are more than just a core exercise. Additionally, they are involved in:
- hip flexors
- quadriceps
- inner thigh
- lower back
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A stronger core, better posture, less chance of injury, and more—scissor kicks can do it all. Here are a few reasons why you should add them to your core workouts.
1. They build a strong core
The scissor kick may seem simple, but it’s a killer move for building a rock-hard core and firing up your abs. “Scissor kicks require core muscles to stabilize the body during leg movement,” says Anderson. “This continued engagement helps build abdominal muscle strength and endurance.”
By the way, there’s more to a strong core than just looking good in a crop top. No matter what you do, from getting dressed to climbing stairs, you need a sturdy suitcase.
2. They support your spine
Scissor kicks strengthen your core, which means a healthier spine. “A strong core helps support and stabilize the spine,” says Anderson. With a stable, strong spine, you’re less likely to suffer injuries or lower back pain (a common problem that affects four out of five Americans, according to Harvard Health Publishing).
3. They can improve your posture and balance
Scissor kicks not only work your core but also strengthen your hip flexors. When these muscle groups are strong, they work together to improve your posture, balance, and alignment. All the good things necessary for an active lifestyle.
In fact, a strong core keeps you stable and upright in your daily life, Anderson says. Falls become more likely as we age (one in four older adults will fall each year, and one in five of those falls will result in a serious injury, such as a broken bone or head, according to the Centers for Disease Control and Prevention. Trauma) control and prevention).
Additionally, better alignment and posture means less stress on the spine and deeper, easier breathing, according to Harvard Health Publishing. Now, who wouldn’t want that?
4. They can exercise your legs
While the core is the scissor kick performance, the move also involves lifting, lowering, and possibly even crossing your legs. That means your quads, inner thighs, and hip flexors also get a workout, Anderson says. Specifically, she says, this move improves overall endurance in the legs.
But keep in mind that scissor kicks may not have the same effect on your game as leg-focused exercises. Think of lower body activation more as an add-on than a primary benefit.
5. They make your heart beat faster
Looking for a core move that will get you sweating? Scissor kicks are just that, working your abs while getting your heart rate up.
“While scissor kicks are not traditionally high-impact, performing them at a high intensity or for an extended period of time can increase your heart rate, promote cardiovascular function, and support heart health,” says Anderson.
6. They improve your coordination
Scissor kicks may look simple, but they require a lot of Coordination between muscle groups. The rectus abdominis, obliques, hip flexors, quadriceps, inner thighs, and lower back all have to work together to complete this movement. It makes sense, says Anderson, that the more you do scissor kicks, the better your coordination and leg control will become. Maintaining good coordination can be a game-changer in keeping you active (and pain-free) in your daily life and overcoming it in sports.
7. They support healthy brain function
As silly as it sounds, doing scissor kicks is good for your mind.
Okay, listen to us. Anything that makes you think hard is an exercise for our brains. Scissor kicks fall into this category. Your brain has to coordinate all of these muscle groups during movement, which is no easy task. In other words, think of it as critical thinking, but in a physical form, Anderson said.
Who should (and shouldn’t) do scissor kicks
Add scissor kicks to your weekly exercise regimen if you want to:
- Strengthen your core
- Improve flexibility
- Enhance lower body muscle tone
No matter your level of fitness, these are good goals to have if you want to live an active, pain-free lifestyle for years to come. This means just about anyone—from fitness newbies to fitness veterans—can benefit from scissor kicks. However, they are challenging. So if you lack basic core strength, Anderson recommends strengthening your abs first with gentle exercises like planks or dead bugs.
Scissor kicks can also be tricky (or even unsafe) for certain groups, Anderson says. For people with certain injuries, exercise may trigger pain or other symptoms. Please stay away from the scissors if the following conditions occur:
- You have lower back problems.
- You have a severe hip flexor strain.
“People with knee problems should also consult a health care professional before incorporating this exercise into their daily exercise routine,” Anderson added.
5 common mistakes when doing scissor kicks
The scissors kick may look simple, but it’s easy to mess up if you’re not careful. There are some common mistakes that can creep into your training and prevent you from getting the most out of this killer core exercise.
1. Pull from the neck
Tatiana Lampa, CPT, CFSC, a corrective exercise specialist and creator of the Training with T app, says people often crane their necks (using their neck muscles instead of their midsection during exercise) to Compensate for weaker abdominal muscles. Sound uncomfortable? This is. Neck strain is not good.
To avoid pain (and potential injury), try these tips according to Lampa:
- Focus on the mind-body connection and engage your abs (think positively about lifting weights with your core muscles to activate them).
- Use your hands to support the base of your head.
- Lower your head (once you build core strength, you can try raising your head again).
2. Arch your lower back
Anderson says many people have trouble keeping their backs flat during scissor kicks. But arching your lower back can cause strain and pain.
To fix this problem:
- Actively press your lower back into the floor by engaging your core throughout the movement (try this trick: put a towel under your back and have someone try to pull it out of you. If your waist is stuck, they shouldn’t be able to make it to the ground).
- Don’t lower your legs too low (raising them a few degrees helps a lot).
Is the waist still lifted off the ground? Don’t sacrifice good form. “Bend your knees and do bicycle crunches,” Lampa says. There is no shame in undergoing modifications to prevent pain and possible injury—safety should always come first.
3. Hold your breath
We all hold our breath at some point when movement becomes difficult. But Anderson says this habit can actually “increase tension, especially in the neck, face and upper shoulders” when doing scissor kicks. 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 hold tension in the right muscles and relax elsewhere,” she says.
To do this: Pay more attention to your breathing. “Focus on steady, controlled breathing,” which can help relax your body, Anderson says. Also pay attention to these tension hotspots (i.e. neck, face, and shoulders). If you feel them straining, take a moment to reset.
4. Your legs are too low (or too high)
When you first start doing scissor kicks, don’t lower your legs too low. The lower your legs are, the greater the resistance on your core (and lower back). If you’re not prepared for this, you might end up messing up your posture or hurting your back.
On the other hand, lifting your legs too high may make the exercise less effective, Anderson says.
The key is to find the sweet spot: “Aim for a height where you feel good engagement in your core and legs, usually just above the floor,” she says.
5. Unable to control movements
Swinging your legs like crazy is not the right way to perform a scissor kick. When you use momentum to provide power during movement, you are not using muscles. This means you can’t strengthen your core, glutes, or legs.
Don’t waste your time (or cheat yourself) by giving up these benefits. Instead, focus on small, controllable kicks. If you’re still having trouble doing scissor kicks, raise your legs a little higher or bend your knees slightly to make it easier.
Modifications and variations of scissor kicks
Anderson says scissor kicks are so versatile that you can adjust them to suit any fitness level (or goal).
For lower intensity:
- Bend your knees slightly (to take the load off your hip flexors and help prevent your back from arching).
- Perform the exercise with your head and shoulders supported on the floor (to reduce pressure on your lower back).
For higher intensity:
- Wear ankle weights.
- Practice on an unstable surface such as a stability ball.
FAQ
How many times should you do scissor kicks a day?
It all depends on your fitness level and goals. Advanced fitness enthusiasts may be able to perform more scissor kicks than novices. In other words, everyone’s sweet spot will be different.
That said, if you’re just starting out, do two to three sets of 15 to 20 reps one to three times a week, Anderson says. Alternatively, you can set a timer for 30 to 45 seconds, Rampa says. You can even do scissor kicks up to five times a week as long as you maintain good form, she says.
The best part: You can add this exercise to almost any circuit: core, full body, as a burnout, the sky’s the limit.
The most important thing, though, is to stick to a routine. “Consistency is key,” Anderson said. “Regular practice yields the best returns over time.”
What is the difference between a scissors kick and a flutter kick?
The two exercises are similar, but not identical. With a flutter kick, the range of motion is much smaller, usually only a few inches of movement.
“Both exercises target the core and lower body but offer slightly different benefits,” says Anderson. If you do scissor kicks with a crossover variation, you’ll recruit more of your inner and outer thigh muscles. The tap leg, on the other hand, requires more action from the hip flexors and psoas (a pair of long muscles that extend from the lower back to the top of the buttocks), she says.
One exercise is not better than another. Each can have a place in your daily life. Again, it all depends on your goals.
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