Horizontal Scissor Kicks
Also known as: Cross Scissor Kicks, Horizontal Scissors
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Description
A lying core exercise in which both straight legs, held about 30 to 45 degrees off the floor, move side to side: they open wide, then cross over each other, with the top leg switching every rep. The hands rest under the hips and the head stays down. It trains the abs and hip flexors, and the inner and outer thighs work as the legs open and close.
How to Perform
- Lie on your back with your legs straight and together, and slide your hands palms down under your hips.
- Rest your head on the floor and relax your shoulders.
- Brace your abs and press your lower back into the floor.
- Raise both straight legs to about 30 to 45 degrees off the floor and point your toes.
- Open your legs wide to the sides, keeping both at the same height.
- Bring them back toward the center and cross one leg over the other.
- Open again and cross with the other leg on top. Keep alternating for the whole set, then lower your legs to the floor with control.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Raise your legs higher to make the exercise easier, or lower them toward the floor to make it harder.
- Press your palms lightly into the floor under your hips to keep your pelvis steady.
- Point your toes and reach your legs long away from you to keep tension through the whole leg.
- Exhale as your legs cross and inhale as they open.
- Count each cross as one rep. Start with 10 to 20 per set and add more as your control improves.
Common Mistakes
- Letting the lower back arch off the floor, which moves the strain from the abs to the lumbar spine
- Bending the knees, which shortens the lever and takes work off the abs
- Letting the legs rise or drop as they open and cross instead of keeping them at one height
- Swinging the legs fast with momentum instead of controlling each opening and cross
- Making the movement so small that the legs never open wide or fully cross
- Always crossing with the same leg on top
- Lifting the head and straining the neck instead of resting it on the floor
Recommended Exercises
Explore exercises related to Horizontal Scissor Kicks for abs training and similar movement patterns.
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