Scissor Kick
How to do the Scissor Kick
- 1
To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time.
- 2
With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.
- 3
Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.
- 4
Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.
- 5
Repeat for the recommended amount of repetitions.
How to program the Scissor Kick
Sets and reps
As an isolation movement, the Scissor Kick is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Scissor Kick is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Scissor Kick work?
The Scissor Kick primarily targets the Abdominals.
What equipment do I need for the Scissor Kick?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Scissor Kick should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
