Lying Scissor Kick

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Lying Scissor Kick

Instructions

Preparation

Lie supine on bench or mat. Place hands under lower buttock on each side to support pelvis. Raise one leg up vertical with knee nearly straight. If lying on floor, raise other leg slightly off of floor.

Execution

Keeping knees nearly straight, simultaneously change positions of legs so vertical leg is lowered while lower leg is raised vertically. Continue alternating leg positions.

Comments

Also known as Scissors Kick. Movement involves very short range of motion so greater isometric-like endurance is required. Also see over/under variation.
 
Rectus Abdominis and Obliques only contract dynamically if actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique will only act to stabilize pelvis and waist during hip flexion. It may be necessary to completely flex hips before waist flexion is possible. Conversely, it may be necessary to completely flex hips before waist flexion is possible which is not practical with this movement since it involves alternating legs and partial range of movement. Also see Spot Reduction Myth and Lower Ab Myth.

Easier

To make movement slightly easier, perform exercise on floor and allow alternating heels to make contact with floor each repetition. Unlike other lying hip flexor exercises executed through full range, performing Scissor Kick on a steep incline actually makes the movement easier.

Harder

To increase resistance use ankle weights.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

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