Lying Scissor Crunch

Instructions

1
Sit on the floor or mat with torso reclined at approximately 45 degrees, supported by hands positioned behind the body with fingers pointing toward the feet. Keep legs extended in front of the body.
2
Engage the core and ensure the lower back maintains contact with the supporting surface. Place hands behind the head with elbows bent, or across the chest for easier variation.
3
Slowly lower both extended legs toward the ground by flexing at the hip, allowing the legs to descend in a controlled manner while maintaining a slight bend in the knees. Keep the lower back pressed to the floor throughout.
4
Powerfully drive both legs upward by contracting the abdominal muscles and flexing at the hip, lifting the legs back to the starting position. One leg can be raised higher than the other to increase intensity and engage obliques.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Tensor Fasciae Latae
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Lying Scissor Crunch is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Waist, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Abdominis, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Tensor Fasciae Latae to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Lying Scissor Crunch
  • Cable Lying Scissor Crunch
  • Banded Lying Scissor Crunch

Frequently Asked Questions