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Abs · Beginner

Seated Scissor Kick

Supported seated alternating scissor kick challenging the abdominals and hip flexors while the pelvis stays stable.

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Seated Scissor Kick demonstration

Exercise overview

Training details

AbsHip FlexorsCore

Equipment

Bench

Sets × reps

3 × 20

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit near the edge of a bench or on the floor with the hands supporting behind the hips.
  2. 02Lean back slightly, brace the abdominals, and lift both straight legs off the floor.
  3. 03Raise one leg while lowering the other in a small scissor motion.
  4. 04Switch the legs smoothly while keeping the chest open and pelvis stable.
  5. 05Continue with short, controlled kicks and stop before the lower back loses position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionScissor HoldsRelated variationPilates Scissors

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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