Exercise guide
Scissors
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
This advanced core movement targets the lower abdominals and obliques while requiring isometric tension in the quadriceps and glutes to maintain leg extension. It builds exceptional trunk stability and hip control through a continuous, alternating horizontal crossing motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your legs fully extended and feet together.
- Place your hands palms-down at your sides or slightly under your glutes for lower back support.
- Lift your head, neck, and shoulder blades slightly off the floor to engage the upper abs and create a 'hollow body' position.
- Raise both legs 6-10 inches off the ground, keeping them perfectly straight with toes pointed.
How to do it
- Move your legs apart horizontally until they are slightly wider than hip-width.
- Bring your legs back toward the midline, crossing the right leg over the left leg in a 'snip' motion.
- Inhale as you move the legs apart and exhale forcefully as you cross them over.
- Immediately reverse the movement and cross the left leg over the right, maintaining a steady and controlled tempo.
Form checklist
- Keep your lower back pressed firmly into the floor; do not allow any arching.
- Ensure your knees remain locked and legs stay fully extended throughout the set.
- Maintain the shoulder lift to keep the upper abdominals under constant tension.
- Focus on moving from the hips rather than just moving the feet.
Pro tips
- Squeeze your inner thighs (adductors) together during the cross to maximize lower abdominal and pelvic floor recruitment.
- Slow down the tempo to a 2-second count for each cross to eliminate momentum and increase time under tension.
Make it harder
- Lower your legs until they are hovering just 2 inches above the floor to increase the lever length and difficulty.
- Extend your arms straight overhead behind you to create a longer lever, significantly increasing the demand on the entire core.
Frequently asked
- What muscles does the scissors work?
- The scissors primarily targets the abs and obliques, and also works the adductors, glutes, hamstrings, hip flexors, and quadriceps as secondary muscles.
- What equipment do you need for the scissors?
- The scissors requires no equipment — just your body weight.
- Is the scissors good for beginners?
- The scissors is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.