Lying Scissors Cross

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and feet together.
2. Place your hands palms-down under your glutes for lower back support or by your sides for an increased stability challenge.
3. Engage your core to press your lower back firmly into the floor, eliminating any gap.
4. Lift both feet 6 to 10 inches off the ground to reach the starting position.

How to do it

1. Spread your legs apart laterally until they are slightly wider than hip-width.
2. Bring your legs back toward the midline, crossing your right leg over your left leg in a 'scissor' motion.
3. Reverse the movement to open the legs again, then cross them back with the left leg over the right.
4. Maintain a steady, rhythmic breathing pattern, exhaling as the legs cross and inhaling as they open.

Form checklist

• Keep your lower back pressed into the mat at all times to protect the lumbar spine.
• Keep your legs as straight as possible by engaging your quadriceps.
• Ensure the movement is controlled and lateral; avoid letting the legs drift too high toward the ceiling.
• Keep your neck and shoulders relaxed to avoid unnecessary tension.

Pro tips

• Focus on the 'squeeze' at the center of the movement to maximize oblique and inner thigh engagement.
• Slow down the tempo to increase time under tension, which forces the deep core stabilizers to work harder.

Make it harder

• Lower your legs until they are hovering just 1-2 inches above the floor to increase the lever length and core demand.
• Lift your head and shoulder blades off the floor into a 'hollow body' position to engage the upper abdominals simultaneously.

Frequently asked

What muscles does the lying scissors cross work?

The lying scissors cross primarily targets the abs and obliques, and also works the glutes as secondary muscles.

What equipment do you need for the lying scissors cross?

The lying scissors cross requires no equipment — just your body weight.

Is the lying scissors cross good for beginners?

Yes. The lying scissors cross is a beginner-friendly movement and a strong foundation to build on.

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