Side Lying Scissors

Muscles worked

Setup

1. Lie on your side on a flat surface with your legs stacked and fully extended.
2. Prop your head up with your bottom hand or rest it on your lower arm, and place your top hand on the floor in front of your chest for stability.
3. Engage your core to create a small 'mouse house' gap between your waist and the floor, ensuring your hips are stacked vertically.

How to do it

1. Exhale and lift your top leg toward the ceiling in a controlled arc, keeping the knee locked and toes pointed forward.
2. Pause for one second at the top of the movement to feel the contraction in your glutes and obliques.
3. Inhale and lower the leg slowly back toward the starting position, stopping just before it touches the bottom leg to maintain tension.
4. Complete all reps on one side before flipping over to the other side.

Form checklist

• Keep your hips stacked; do not let your top hip roll backward as you lift the leg.
• Maintain a straight line from your head to your heels throughout the set.
• Keep your toes pointed forward or slightly downward, rather than toward the ceiling.
• Ensure the movement is slow and controlled, avoiding the use of momentum.

Pro tips

• Lead the movement with your heel rather than your toes to better isolate the gluteus medius.
• Focus on 'lengthening' the top leg away from your hip socket as you lift to maximize muscle engagement.

Make it harder

• Place a mini-resistance band around your ankles or just above your knees.
• Perform small, rhythmic pulses at the top of the range of motion to increase time under tension.

Frequently asked

What muscles does the side lying scissors work?

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

What equipment do you need for the side lying scissors?

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

Is the side lying scissors good for beginners?

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

Related exercises

• 90 To 90Beginner · abs, glutes, obliques, and quadriceps
• 90 To 90 Press StretchIntermediate · abs, glutes, and obliques
• 90 To 90 SwitchIntermediate · abs, glutes, obliques, and quadriceps
• Ardha Matsyendrasana Yoga PoseIntermediate · abs, glutes, obliques, and trapezius