Scissor Kick
The scissor kick is a dynamic core exercise that strengthens the lower abdominals and hip flexors by alternating straight-leg raises in a controlled rhythm. This movement challenges your ability to maintain pelvic stability and a neutral spine against the leverage of your moving legs.
Because scissor kicks place high torque on the lower back, the AI monitors your reported pain history and recovery status to ensure your core is ready for this intensity without risking strain. By tracking your RPE and set duration, the app learns your specific abdominal endurance threshold, auto-adjusting the volume or suggesting regressions like dead bugs if your performance data indicates form fatigue or spinal instability.
Form Cues
- Press your lower back firmly into the floor throughout the entire set
- Place your hands under your glutes to support your pelvis if needed
- Keep your legs as straight as possible with only a soft bend in the knees
- Brace your core tight as if preparing for a punch
- Control the descent of each leg rather than letting it drop
- Don't allow your lower back to arch or lift off the mat
- Don't tuck your chin aggressively or strain your neck forward
- Don't swing your legs using momentum
- Don't let your heels touch the floor between reps
Common Mistakes
- Arching the lower back
- Relying on momentum
- Straining the neck
- Bending knees excessively
- Holding breath
Muscles Worked
This exercise primarily targets the lower region of the rectus abdominis and the deep transverse abdominis, which must contract isometrically to stabilize the pelvis. The hip flexors act as secondary movers to lift the legs, making this a potent movement for anterior core strength and hip mobility.
Primary
Secondary
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