Seated cross scissor kick exercise
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Seated cross scissor kick



Exercise details

  • Target muscle: Iliopsoas
  • Synergists: Tensor Fasciae Latae, Sartorius, Pectineus, Rectus Femoris, Adductor Magnus, Adductor Longus, Adductor Brevis, Gracilis
  • Important stabilizers: Rectus Abdominis, Obliques
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Sit on the floor with your legs extended in front of you and your hands on the floor, beside your hips.
  2. Lean your torso back about 45 degrees and lift both feet off the floor. Use your hands to support your balance.

Execution

  1. Breathing naturally and keeping your knees almost fully extended, kick your legs up and down while alternately crossing them over each other (so that both feet move toward the opposite side).
  2. Perform for the desired number of repetitions or for the desired duration.

Comments and tips

  • Compared to the lying scissor kick, the seated cross scissor kick involves the adductor muscles more since the legs have to move towards the midline of the body and cross over to the opposite side (a movement called adduction). Performing the scissor kick sitting down instead of lying on the floor involves more stabilizer muscles in your core compared to the lying scissor kick.
  • Keep your back neutral. Do not arch or round your back as this may lead to injury.
  • You may perform this exercise sitting on the floor or on a bench.
  • See also the lying scissor kick and the lying alternating straight leg raise.

Seated cross scissor kick video

Sources

ExRx.net, Hip Articulations



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