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.
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Classification
Muscles
Target
Synergists
Stabilizers
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