Floor Lying Vertical Scissors
Strengthen your core & legs! This exercise targets abs & improves flexibility with controlled leg movements.
The Floor Lying Vertical Scissors mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Floor Lying Vertical Scissors Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Quads (quadriceps femoris)
Floor Lying Vertical Scissors Variations and Alternatives
How to do the Floor Lying Vertical Scissors
Lie down flat on your back on a comfortable surface, with your arms resting by your sides and your palms facing down.
Engage your core and press your lower back into the floor to maintain a neutral spine position throughout the exercise.
Lift your legs up together vertically until they are pointing directly upward or as high as you can comfortably go without bending your knees. Keep your feet flexed and toes pointed towards the ceiling.
Keeping your legs straight and core engaged, slowly lower one leg towards the floor while keeping the other leg stationary.
Lower the leg until it hovers just above the floor (do not touch the ground) or as low as you can go while maintaining control and without allowing your lower back to arch off the floor.
Slowly raise the lowered leg back up to the starting position and repeat the same motion with the opposite leg, alternating between legs.
Continue to alternate between legs for the desired number of repetitions or for a set period of time, ensuring to perform the movement in a controlled manner.
Remember to breathe steadily throughout the exercise and to keep the movement smooth to effectively target the core and leg muscles. Avoid rushing the movements or using momentum, as this can reduce the effectiveness of the exercise and increase the risk of injury.
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Floor Lying Vertical Scissors FAQs
What muscles does the Floor Lying Vertical Scissors work?
The Floor Lying Vertical Scissors mainly works the core, with help from the quads. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Floor Lying Vertical Scissors?
None. The Floor Lying Vertical Scissors is a bodyweight exercise, so you can do it anywhere.
What workout day should the Floor Lying Vertical Scissors go on?
It belongs on leg day in a push/pull/legs routine.
What are some Floor Lying Vertical Scissors variations and alternatives?
Similar exercises include the Floor L-Sit, Lying Abdominal Scissors Crunch, Lying Air Cycle and Alternating Lying Flutter Kick.
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