Instructions

1

Lie supine on a flat surface with your back and head supported. Keep your arms at your sides with palms down for stability. Keep one leg bent with foot flat on the floor and extend the other leg straight out.

2

Press your lower back into the floor to engage your core. Position your extended leg at approximately hip height, maintaining neutral spine alignment throughout the movement.

3

Slowly lower the extended leg toward the floor by lowering at the hip joint in a controlled manner, keeping the leg straight. Do not allow the lower back to arch or lift away from the surface. Stop just above floor contact.

4

Drive through the hip flexor and quadriceps to raise the extended leg back to starting position, returning to hip height. Maintain control throughout the upward phase without momentum. Complete all repetitions on one leg before switching sides.

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Tensor Fasciae Latae

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Lying Vertical Scissors on Floor because it challenges the Rectus Femoris through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Hips region.

Benefits

Improves overall Hips stability and proprioception during heavy loads.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Femoris and minimize bicep/forearm takeover.

Muscle Anatomy

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

Exercise Variations

Dumbbell Lying Vertical Scissors on Floor
Cable Lying Vertical Scissors on Floor
Banded Lying Vertical Scissors on Floor

Lying Vertical Scissors on Floor