Scissor kicks are a simple bodyweight exercise that can make a core workout considerably more challenging. The movement involves lying on your back, lifting your legs, and moving them in an alternating or crisscross pattern. Although the exercise looks straightforward, maintaining control while keeping your core engaged requires strength and coordination.
Scissor kicks are commonly included in abdominal, Pilates, home-workout, and athletic conditioning routines. They primarily challenge the core and hip flexors while also involving muscles of the thighs and hips.
However, doing more repetitions is not necessarily better. Good technique is important because allowing the lower back to arch or using momentum can reduce the effectiveness of the movement and may increase discomfort.
What Are Scissor Kicks?
Scissor kicks are a floor-based core exercise performed while lying on your back. You lift your legs off the floor and alternately move one leg higher while the other moves lower, creating a scissor-like motion.
The exercise is sometimes confused with flutter kicks because both involve alternating leg movements. The exact movement can vary depending on the workout or trainer, but traditional scissor kicks generally involve a wider or crisscrossing leg pattern.
Scissor kicks require your abdominal muscles to stabilize your pelvis while your hip flexors and legs control the movement. They can be performed without equipment, making them convenient for home workouts.
What Muscles Do Scissor Kicks Work?
Scissor kicks involve several muscles rather than isolating one specific area.
1. Abdominal Muscles
Your abdominal muscles work to stabilize your torso and pelvis while your legs move. The transverse abdominis and other core muscles contribute to maintaining control.
2. Hip Flexors
The hip flexors help lift and move your legs. They can become especially active when your legs are held above the floor.
3. Quadriceps
The muscles at the front of your thighs help maintain leg extension throughout the movement.
4. Inner Thighs
The adductor muscles can become involved during the crossing or scissoring motion.
5. Glutes
Your gluteal muscles may contribute to pelvic stability and control during the exercise.
6. Hamstrings
The hamstrings assist with controlling the position and movement of the legs.
Overall, scissor kicks are best considered a core-focused exercise with additional lower-body involvement.
How to Do Scissor Kicks Correctly?
Proper form matters more than performing the movement quickly.
Step 1: Lie on Your Back
Lie on a comfortable exercise mat with your legs extended and your arms resting beside your body.
Step 2: Position Your Lower Back
Gently engage your abdominal muscles and position your pelvis so that your lower back remains controlled against the mat. Avoid forcing your back into an uncomfortable position.
Step 3: Lift Your Legs
Raise both legs several inches above the floor. Beginners can keep the legs somewhat higher, while stronger exercisers may gradually work toward a lower position if they can maintain proper form.
Step 4: Begin the Scissor Motion
Move one leg upward while bringing the other slightly downward. Then switch positions in a controlled, alternating motion.
Step 5: Keep Your Core Engaged
Maintain abdominal tension throughout the movement. Your torso should remain relatively still while your legs do the work.
Step 6: Control the Repetitions
Avoid rapidly swinging your legs. Slow, controlled repetitions can make it easier to maintain proper alignment and recognize when your form begins to deteriorate.
How Many Scissor Kicks Should You Do?
There is no single repetition target that works for everyone. Beginners can start with a short set, such as 8–12 controlled repetitions per side, and gradually increase as their core strength improves.
Another approach is to perform the exercise for 15–30 seconds, rest, and repeat for 2–3 sets.
The goal should be maintaining good technique rather than reaching a particular number. If your lower back begins lifting excessively from the mat or you lose control of your legs, reduce the range of motion or stop the set.
20 Benefits of Scissor Kicks
1. Strengthens the Core
Scissor kicks challenge the abdominal muscles as they stabilize the trunk and pelvis during leg movement.
2. Engages the Hip Flexors
The hip flexors work continuously to help raise and control the legs.
3. Improves Core Endurance
Repeated controlled movements can help your abdominal muscles maintain tension for longer periods.
4. Supports Pelvic Stability
Keeping the pelvis controlled during leg movement requires coordinated core activation.
5. Works Multiple Muscle Groups
The exercise involves the core, hip flexors, thighs, glutes, and inner thighs.
6. Requires No Equipment
You can perform scissor kicks with just a comfortable floor surface or exercise mat.
7. Convenient for Home Workouts
Because they require very little space, scissor kicks can easily be incorporated into home exercise routines.
8. Can Improve Movement Control
The alternating leg pattern requires coordination between your legs and trunk.
9. Challenges Lower-Body Muscles
Your thighs and hip muscles remain active while the legs are suspended.
10. Adds Variety to Core Training
Scissor kicks can provide an alternative to repeatedly performing crunches or sit-ups.
11. Can Be Modified
You can adjust the leg height, speed, and range of motion according to your fitness level.
12. Supports Athletic Conditioning
A strong and coordinated core contributes to movements involved in activities such as running, swimming, cycling, and other sports.
13. Encourages Controlled Movement
The exercise is more effective when performed deliberately rather than through momentum.
14. Can Improve Muscular Coordination
Alternating the legs requires the body to coordinate movement while maintaining trunk stability.
15. Fits Into Short Workouts
A few controlled sets can be added to a brief core routine.
16. Can Complement Strength Training
Scissor kicks can be combined with exercises such as squats, lunges, bridges, planks, and other core exercises.
17. Helps Build Abdominal Exercise Tolerance
Gradually increasing core-training volume can improve your ability to perform other movements requiring trunk stability.
18. Can Be Used in Circuit Workouts
Scissor kicks can be incorporated into bodyweight or core circuits.
19. Helps Challenge the Core Without Crunching
The movement trains the trunk while the legs remain active rather than repeatedly flexing the spine.
20. Can Support an Active Lifestyle
Scissor kicks are most useful when combined with a broader exercise routine that includes aerobic activity, strength training, mobility, and recovery.
10 Risks and Side Effects of Scissor Kicks
Scissor kicks are generally safe when performed with proper technique, but incorrect form or doing too much too soon may cause problems.
- Lower Back Strain: Allowing the lower back to arch excessively can place unnecessary stress on the lumbar area.
- Hip Flexor Strain: Repeated leg lifting can overwork the hip flexors, especially in beginners.
- Neck Tension: Lifting or straining the head during the exercise may cause neck discomfort.
- Muscle Soreness: The abs, thighs, and hip muscles may become sore after an unfamiliar or intense workout.
- Poor Form: Moving too quickly or using momentum can reduce core engagement and increase the risk of discomfort.
- Abdominal Discomfort: Overtraining the core without adequate recovery may cause temporary muscle soreness.
- Existing Back Pain May Worsen: People with ongoing back problems may find the movement uncomfortable or unsuitable.
- Hip Discomfort: Limited hip mobility or excessive range of motion may contribute to hip discomfort.
- Fatigue-Related Form Breakdown: Continuing after the core becomes fatigued can make it harder to maintain proper pelvic and spinal control.
- Overuse Injuries: Performing high volumes of scissor kicks without sufficient recovery may contribute to muscle or joint irritation.
Tip: If you experience sharp pain, persistent back or hip pain, numbness, or tingling, stop the exercise and seek advice from a qualified healthcare professional.
Do Scissor Kicks Burn Belly Fat?
Scissor kicks can strengthen and condition the abdominal muscles, but they do not specifically burn belly fat.
Fat loss occurs through overall energy balance and is influenced by nutrition, physical activity, genetics, sleep, and other factors. Performing an abdominal exercise does not cause the body to selectively remove fat from the abdomen.
Scissor kicks can still be useful because they contribute to muscle conditioning and can form part of a broader exercise program.
Are Scissor Kicks Good for Abs?
Yes. Scissor kicks can be an effective addition to an abdominal workout because they require the core to stabilize the pelvis while the legs move.
However, they should not be the only core exercise you perform. A balanced core routine can include exercises that train different functions, such as stabilization, anti-rotation, flexion, extension, and controlled movement. ACE recommends using appropriate progressions rather than advancing to difficult abdominal exercises before adequate control and stability have been developed.
Scissor Kicks for Beginners
If standard scissor kicks feel difficult, start with an easier version.
1. Keep Your Legs Higher
Raising your legs higher generally makes it easier to maintain control than holding them very close to the floor.
2. Reduce the Range of Motion
You do not need to move your legs widely. Begin with a small alternating movement and gradually increase the range.
3. Slow Down
Performing fewer repetitions slowly is often more useful than rapidly performing many repetitions with poor form.
4. Bend Your Knees Slightly
A slight knee bend can reduce the lever length and make the movement more manageable.
5. Practice Core Stability First
Exercises such as dead bugs, bridges, pelvic tilts, and modified planks can help build foundational control before progressing to more demanding movements.
Variations of Scissor Kicks
Once you are comfortable with the basic movement, several variations can add variety.
1. Basic Scissor Kicks
Alternate your legs up and down while maintaining core tension.
2. Cross Scissor Kicks
Move the legs across each other in a crisscross pattern.
3. Low Scissor Kicks
Keep the legs closer to the floor for a greater challenge, provided you can maintain proper back position.
4. Slow Scissor Kicks
Slow down the movement to increase the demand for control.
5. Alternating Scissor Hold
Pause briefly when one leg is higher before switching sides.
6. Elevated Scissor Kicks
Keep your legs at a higher angle for a beginner-friendly modification.
7. Weighted Scissor Kicks
More advanced exercisers may consider light ankle weights, but additional resistance should only be introduced after mastering bodyweight technique.
Common Scissor Kick Mistakes
1. Moving Too Quickly
Speed can encourage momentum and make it harder to keep the core engaged.
2. Arching the Lower Back
An excessive lower-back arch can indicate that the exercise is currently too challenging.
3. Lifting the Head and Neck
Your neck should remain relaxed rather than being used to help lift the torso.
4. Holding Your Breath
Try to maintain steady breathing instead of holding your breath throughout the set.
5. Using Momentum
The movement should come from controlled leg motion rather than swinging.
6. Lowering the Legs Too Far
If lowering your legs causes your back to lose its controlled position, raise them higher.
7. Chasing Repetitions
Quality should come before quantity. Once your form deteriorates, continuing the set may provide less benefit.
Scissor Kicks vs. Flutter Kicks
Scissor kicks and flutter kicks are similar because both involve alternating leg movements while the legs are lifted from the floor.
The main difference is usually the direction and pattern of movement. Flutter kicks typically involve small, rapid alternating up-and-down movements, while scissor kicks commonly use a wider or crossing movement pattern.
The terminology can vary between workout programs, so the exact movement demonstrated by a trainer or program should be checked.
Scissor Kicks vs. Crunches
Both exercises can be included in a core workout, but they challenge the body differently.
| Feature | Scissor Kicks | Crunches |
|---|---|---|
| Main movement | Alternating leg movement | Trunk flexion |
| Core involvement | High | High |
| Hip flexor involvement | Relatively high | Moderate |
| Equipment | None | None |
| Lower-body involvement | High | Low |
| Coordination demand | Moderate to high | Lower |
| Suitable for home workouts | Yes | Yes |
Rather than choosing only one, many people can benefit from combining different core movements to train the trunk in multiple ways.
Are Scissor Kicks Safe?
Scissor kicks can be appropriate for many healthy adults when performed correctly, but they are not suitable for everyone.
Poor form, excessive range of motion, or progressing too quickly can place unnecessary stress on the lower back. People with existing back, hip, or abdominal problems may need a modified exercise or professional guidance.
Stop the exercise if you experience sharp pain, significant back pain, numbness, tingling, dizziness, or other unusual symptoms.
If you are recovering from an injury or surgery, consult your healthcare professional before starting or progressing a core-training program.
Who Should Avoid or Modify Scissor Kicks?
Consider modifying or avoiding the exercise until receiving appropriate professional guidance if you:
- Have ongoing or unexplained lower-back pain.
- Have a recent abdominal, hip, or back injury.
- Are recovering from surgery.
- Experience pain while lifting or lowering your legs.
- Have difficulty controlling your pelvis during the movement.
- Are pregnant and have been advised to avoid particular supine exercises.
- Have a medical condition that affects exercise tolerance or movement.
A qualified physical therapist, physician, or appropriately credentialed fitness professional can help determine which core exercises are appropriate for your circumstances.
How Many Calories Do Scissor Kicks Burn?
The calories burned during scissor kicks depend on body weight, exercise intensity, duration, fitness level, and rest periods. Because scissor kicks are usually performed as a core-strengthening exercise rather than continuous cardio, calorie expenditure is generally modest.
The table below provides approximate estimates for continuous scissor kicks:
| Body Weight | 5 Minutes | 10 Minutes | 15 Minutes | 30 Minutes |
|---|---|---|---|---|
| 50 kg (110 lb) | 20–30 kcal | 40–60 kcal | 60–90 kcal | 120–180 kcal |
| 60 kg (132 lb) | 25–35 kcal | 50–70 kcal | 75–105 kcal | 150–210 kcal |
| 70 kg (154 lb) | 30–40 kcal | 60–80 kcal | 90–120 kcal | 180–240 kcal |
| 80 kg (176 lb) | 35–45 kcal | 70–90 kcal | 105–135 kcal | 210–270 kcal |
| 90 kg (198 lb) | 40–50 kcal | 80–100 kcal | 120–150 kcal | 240–300 kcal |
| 100 kg (220 lb) | 45–55 kcal | 90–110 kcal | 135–165 kcal | 270–330 kcal |
Important: These are rough estimates, not exact calorie measurements. Actual calorie expenditure can be substantially lower if the workout includes frequent pauses or slow repetitions. For most people, scissor kicks are more valuable for core strengthening and muscular endurance than for maximizing calorie burn.
How to Add Scissor Kicks to a Workout?
A simple beginner-friendly core session might include:
| Exercise | Suggested Starting Point |
|---|---|
| Dead Bug | 8–10 reps per side |
| Glute Bridge | 10–15 reps |
| Scissor Kicks | 8–12 reps per side |
| Bird Dog | 8–10 reps per side |
| Modified Plank | 15–30 seconds |
Perform the exercises with controlled technique and rest as needed.
Scissor kicks should complement, rather than replace, a complete fitness routine. General physical-activity recommendations also emphasize regular aerobic activity and muscle-strengthening work rather than relying on a single exercise.
Tips for Better Scissor Kicks
- Keep your movements slow and controlled.
- Engage your abdominal muscles before moving your legs.
- Keep your neck relaxed.
- Avoid excessive lower-back arching.
- Start with a smaller range of motion.
- Keep breathing normally.
- Stop when you can no longer maintain good technique.
- Progress gradually rather than adding intensity too quickly.
- Combine scissor kicks with other core and full-body exercises.
Final Thought
Scissor kicks are a convenient bodyweight exercise that primarily challenges the core, hip flexors, and lower-body muscles. They can help improve muscular endurance, coordination, and trunk control when performed with good technique.
They are not a magic exercise for reducing belly fat, and they should not replace a complete fitness program. The best results come from combining core exercises with regular aerobic activity, strength training, balanced nutrition, and adequate recovery.
Most importantly, focus on controlled movement and proper form rather than speed or high repetition counts. If scissor kicks cause pain or you have an existing injury or medical concern, choose an appropriate modification or seek professional guidance.
FAQ’s
What are scissor kicks good for?
Scissor kicks primarily strengthen and condition the core while also engaging the hip flexors, thighs, and inner thigh muscles.
Are scissor kicks better than crunches?
Neither exercise is universally better. Scissor kicks emphasize controlled leg movement and core stabilization, while crunches primarily involve trunk flexion.
Are scissor kicks good for beginners?
Yes, beginners can perform modified scissor kicks by keeping their legs higher, reducing the range of motion, and performing the movement slowly.
Are scissor kicks safe for the lower back?
They can be safe when performed correctly, but poor form or lowering the legs too far can increase lower-back strain. Raise your legs higher or stop if you experience back pain.
Can I do scissor kicks every day?
Some people can tolerate light core training frequently, but daily scissor kicks are not necessary. Allow recovery if your abdominal or hip muscles become sore or fatigued.
Do scissor kicks make your waist smaller?
Scissor kicks can strengthen the core, but they cannot specifically reduce waist fat. A smaller waist generally requires overall body-fat reduction rather than one abdominal exercise.
How long should I do scissor kicks?
Beginners can start with 15–30 seconds per set and gradually increase the duration as they develop better core control.
Can scissor kicks help with weight loss?
They can contribute to an active workout routine, but scissor kicks alone are unlikely to produce significant weight loss. Combining strength training, aerobic activity, and appropriate nutrition is more effective.
Why do my hips hurt when doing scissor kicks?
Hip discomfort may occur when the hip flexors are working excessively, the movement is too difficult, or your technique needs adjustment. Reduce the range of motion or stop if pain continues.
Why does my back hurt during scissor kicks?
Back pain can occur when the abdominal muscles cannot adequately stabilize the pelvis or when the legs are lowered too far. Try raising your legs and focusing on controlled movement.
Can scissor kicks build abs?
They can help strengthen and develop abdominal muscle endurance, but visible abdominal definition also depends on overall body composition and other factors.
Are scissor kicks cardio or strength training?
Scissor kicks are primarily a bodyweight core-strengthening exercise, although performing them continuously can increase your heart rate.
Can I do scissor kicks without equipment?
Yes. Scissor kicks require no special equipment and can be performed on a comfortable exercise mat or suitable floor surface.
Sources / References:
Disclaimer:
This guide is for general educational purposes only and does not replace individualized medical or fitness advice. Consult a qualified healthcare professional before starting a new exercise program if you have an injury, medical condition, or other health concerns.
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