Lying Vertical Scissors On Floor

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and feet together.
2. Place your hands palms-down under your glutes for lower back support or by your sides to increase the stability challenge.
3. Engage your core by pressing your lower back firmly into the floor, ensuring there is no gap between your spine and the mat.

How to do it

1. Lift both legs 6-12 inches off the floor to the starting position while keeping them perfectly straight.
2. Raise one leg toward the ceiling to approximately a 45-degree angle while keeping the opposite leg hovering just above the floor.
3. Switch leg positions in a smooth, vertical 'scissor' motion, exhaling sharply as the legs pass each other.
4. Maintain a controlled, rhythmic tempo, ensuring your heels never touch the ground throughout the entire set.

Form checklist

• Keep your lower back glued to the floor; if it arches, raise your legs higher.
• Lock your knees to maintain straight legs throughout the movement.
• Keep your toes pointed to maintain tension through the lower body.
• Avoid using momentum or swinging your legs; move from the hip joint.

Pro tips

• Focus on pulling your belly button toward your spine to engage the deep transverse abdominis.
• To maximize oblique engagement, keep your legs as close to the floor as possible without losing your pelvic tilt.

Make it harder

• Lift your head and shoulder blades off the floor into a crunch position to increase upper abdominal tension.
• Slow the tempo down to a 3-second count per switch to increase time under tension.

Frequently asked

What muscles does the lying vertical scissors on floor work?

The lying vertical scissors on floor primarily targets the abs and obliques, and also works the hamstrings, hip flexors, and quadriceps as secondary muscles.

What equipment do you need for the lying vertical scissors on floor?

The lying vertical scissors on floor requires no equipment — just your body weight.

Is the lying vertical scissors on floor good for beginners?

The lying vertical scissors on floor is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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