Hips and adductors
Scissor Kick
The Scissor Kick is a strength exercise with no equipment for your hip flexors. Share of the load in the Zulta muscle model: lower abs 33%, hip flexors 33% and upper abs 17%.
How to do it
- Lie on your back on a mat with your hands under or beside your hips.
- Press the lower back down and lift both straight legs a few inches off the floor.
- Open the legs wide, then cross them over each other, one leg on top.
- Open again and cross with the other leg on top, keeping a steady rhythm.
- Keep going for 20 to 40 seconds, breathing steadily, then lower the legs.
Tips
- Keep the legs low but never let the lower back leave the mat.
- Move from the hips with straight knees and pointed toes.
Common mistakes
- Arching the lower back to keep the legs low.
- Letting the heels touch the floor during the set.
- Holding the breath.
Muscles worked by the Scissor Kick
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
On the floor or a bench there is no hang. Small alternating kicks with the back flat, done for time. Lifting straight legs is hip flexion, so iliopsoas leads together with the lower abs, which tilt the pelvis back and hold it; hanging adds grip and lats.
Scissor Kick alternatives
Same equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Scissor Kick work?
Mainly the lower abs and hip flexors. The upper abs and obliques assist.
Is the Scissor Kick good for beginners?
Yes. The Scissor Kick is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Scissor Kick?
For example the Flutter Kick, L-Sit and Mountain Climber. They train mostly the same muscles.
How do you make the Scissor Kick harder?
Add weight or reps, or move on to the Dip Bar L-Sit and L-Sit.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (hanging knee-up, reverse crunch)
Log your sets in Zulta
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