How many reps of the scissor kick should a beginner do?

Start with 2 to 3 sets of 20 total kicks (10 per side), stopping as soon as the lower back starts to lift off the floor. Build toward longer sets by raising the legs higher first if the low back can't stay pinned, rather than grinding out more reps alone.

How do I make the scissor kick easier or harder?

To make it easier, bend the knees slightly or hold the legs a bit higher off the floor, both of which shorten the lever on the lower abs. To make it harder, straighten the legs fully and lower them closer to the floor, or add ankle weights for extra resistance.

What does the scissor kick train, and when should I skip it?

It's a beginner-friendly lower-ab move that also brings in a little adductor and oblique work from the crossing action, making it a good addition to a bodyweight core circuit. Skip it, or raise the legs higher, if you feel it in your lower back rather than your abs, since that means the back has already lost its flat position against the floor.

Beginner

Scissor Kick

Scissor kicks keep the lower abs under constant tension by holding straight legs a few inches off the ground and crossing them over one another. The crossing action adds a light adductor and oblique element on top of the anti-extension hold. It is an accessible beginner move and a clean superset partner for reverse crunches.

Equipment: Body Weight
Body part: Abs
Type: Strength
Browse by muscle: Lower Rectus Abdominals
Browse by movement: Core Brace

How to do it

1
Lie on your back with your legs straight and hands tucked under your hips or by your sides.
2
Press your lower back into the floor and lift both legs a few inches up.
3
Cross one leg over the other, then switch so they alternate over and under.
4
Keep the legs straight and the motion controlled and continuous.
5
Hold the low position so the abs never rest.
6
Breathe steadily and stop when your lower back begins to lift.

Tips

Keep the lower back pinned; raise the legs higher if it starts to arch.
Point the toes and keep the legs long to lengthen the lever.
Move at a smooth, even pace rather than fast and sloppy.

Variations

Common mistakes

The legs sink lower and lower as the set goes on instead of holding a steady height, letting fatigue quietly turn the height down rep by rep.
The hands push down hard into the floor or hips to help hold the legs up, taking some of the load off the abs that are supposed to be doing it.
The hips rock side to side with each crossing kick instead of staying flat and still on the floor.
The breath gets held through the whole set instead of continuing steadily, which tires the trunk out faster than the leg work alone would.
Stopping well after the lower back has already started to lift, instead of right when it happens, turns the last several reps into lower-back work instead of ab work.

Frequently asked

How many reps of the scissor kick should a beginner do?: Start with 2 to 3 sets of 20 total kicks (10 per side), stopping as soon as the lower back starts to lift off the floor. Build toward longer sets by raising the legs higher first if the low back can't stay pinned, rather than grinding out more reps alone.
How do I make the scissor kick easier or harder?: To make it easier, bend the knees slightly or hold the legs a bit higher off the floor, both of which shorten the lever on the lower abs. To make it harder, straighten the legs fully and lower them closer to the floor, or add ankle weights for extra resistance.
What does the scissor kick train, and when should I skip it?: It's a beginner-friendly lower-ab move that also brings in a little adductor and oblique work from the crossing action, making it a good addition to a bodyweight core circuit. Skip it, or raise the legs higher, if you feel it in your lower back rather than your abs, since that means the back has already lost its flat position against the floor.

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