Sitting Scissors Lift Crunch On A Padded Stool

Muscles worked

Setup

1. Sit on the edge of a padded stool or step with your hands firmly gripping the sides for balance.
2. Lean your torso back at a 45-degree angle, maintaining a neutral spine and an open chest.
3. Lift both feet off the floor, extending your legs straight out in front of you to create a 'V' shape with your body.

How to do it

1. Exhale and pull your right knee toward your chest while simultaneously crunching your upper body slightly forward to meet it.
2. Inhale as you extend the right leg back to the starting position while leaning your torso back.
3. Immediately repeat the movement with the left leg, alternating sides in a fluid, rhythmic 'scissor' motion.
4. Maintain a controlled 2-1-2 tempo (2 seconds extension, 1 second crunch, 2 seconds return).

Form checklist

• Keep your core braced and avoid letting your lower back arch excessively as legs extend.
• Ensure your feet never touch the ground throughout the duration of the set.
• Keep your neck neutral; do not tuck your chin to your chest during the crunch.
• Maintain a firm grip on the stool to stabilize your pelvis.

Pro tips

• Focus on a slight posterior pelvic tilt (tucking the tailbone) to maximize lower abdominal recruitment and protect the lumbar spine.
• Squeeze the quadriceps of the extended leg to keep it perfectly straight, which increases the isometric load on the core.

Make it harder

• Perform the movement with your hands behind your head or reaching forward to remove the stability provided by the stool grip.
• Slow down the eccentric (extension) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the sitting scissors lift crunch on a padded stool work?

The sitting scissors lift crunch on a padded stool primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.

What equipment do you need for the sitting scissors lift crunch on a padded stool?

The sitting scissors lift crunch on a padded stool requires no equipment — just your body weight.

Is the sitting scissors lift crunch on a padded stool good for beginners?

The sitting scissors lift crunch on a padded stool is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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