Scissors

Instructions

1
Lie flat on your back with legs extended, shoulders relaxed, arms by your sides on the floor for support
2
Press your lower back into the floor to engage core stability before beginning the leg movement
3
Lower one leg slowly toward the floor at approximately 45-90 degree angle without touching down, keeping the other leg extended or bent for support
4
Press through the extended leg to raise it back up to vertical position, squeezing the quadriceps at the top before lowering again
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESRectus Abdominis, Iliopsoas, Tensor Fasciae Latae
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

Focusing on the Scissors allows you to target the Quadriceps with precision. As a foundational Stretching, Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Significantly enhances the structural integrity and power of the Quadriceps.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.

Pro Tips

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

Muscle Anatomy

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

Exercise Variations

  • Dumbbell Scissors
  • Cable Scissors
  • Banded Scissors

Beginner Tips

If you are new to the Scissors , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions