Scissor Kicks
Scissor kicks primarily train the abdominal muscles and hip flexors. This exercise is performed while lying on your back, alternately lifting the legs. It is important to keep the lower back pressed against the floor. Scissor kicks complement a range of abdominal exercises that can be performed in a supine position without equipment, such as the V-Ups Hold, Leg Raises, and the Hollow Body Hold.
Scissor Kicks - the correct execution
- Start lying on the back in the hollow body position
- The arms are extended in line with the upper body
- Make sure the core is firm and press the lower back down into the floor (PPT)
- Keep the legs in the air
- Raise and lower the legs alternately
The exercise Scissor Kicks is intended to be used as a hypertrophy exercise.
Which muscles are trained by Scissor Kicks?
Primary trained muscles for Scissor Kicks
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
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Similar exercises to Scissor Kicks
Plank Leg Lifts
Plank leg lifts combine the core stability of the classic plank with a dynamic leg lift, which engages not only the abs and back muscles but also the glutes and leg muscles more intensively. By alternating leg lifts, balance is challenged, and the core is activated more deeply. Compared to the forearm plank, this variation involves the lower body more, making the exercise more challenging and versatile.
Hollow Body Hold
In the hollow body hold, you lie on your back and tense the entire body while pressing the lower back firmly into the floor. This static exercise primarily targets the abdominal muscles and is especially popular in gymnastics and calisthenics to improve core strength.
A similar exercise is the forearm plank, where the abdominal and core muscles are also strengthened through static holding work.
Mountain Climbers
The mountain climber, also known as the running plank, is a versatile exercise that works the entire body, focusing on the arms, shoulders, quadriceps, and core. This exercise, which is especially suitable for beginners, is performed from the high plank or static push-up position by alternately bringing one knee to the chest and back, mimicking a running motion against the ground. Despite its apparent simplicity, the mountain climber engages the whole body and increases heart rate, making it an excellent addition to a morning workout, whether at home, in the gym, or even at the office.
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