Also known as: leg scissors, lying leg scissors, scissor kicks, lying scissors, core scissors

What is Dragon Leg Scissors?

Dragon Leg Scissors is an easy bodyweight core exercise where you lie on your back and alternately cross and straddle raised legs while bracing the core and engaging the lats. It primarily targets the abdominal muscles and latissimus, emphasizing lower ab control.

How to Do Dragon Leg Scissors

  1. Set up position: Lie on your back, legs extended and slightly lifted; anchor hands behind your head, press lower back to the floor and brace your core.
  2. Engage lats and core: Engage lats and core by actively pulling elbows forward, creating full-body tension before moving your legs to protect the lower back.
  3. Lift legs low: Lift legs low off the floor keeping lower back contact; point toes, squeeze glutes, and maintain steady breathing throughout the movement.
  4. Straddle and cross: Straddle and cross legs by opening hips wide then crossing in the middle; move with control, avoid swinging or arching the lower back.
  5. Finish and reset: Finish repetition and reset: lower legs slightly if needed, re-establish tension, exhale on crosses, and stop if you feel lower-back pain.

Muscle Groups

Core, Latissimus

Description

Lay on your back, with your hands anchored behind your head.
Engage your lats & core by actively pulling with your arms, elbows forwards.

Raise your legs off the floor - Keep them as low as you can while maintaining Core tension - lower back should remain in contact with the floor.

Generate tension throughout the whole body, straddle your leg out to the sides, then cross them over in the middle & repeat for the duration of the hold.
Point your toes, squeeze your glutes & keep the lower back in contact with the floor, core braced.
Don’t hold your breath.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Dragon Leg Scissors?

Dragon Leg Scissors strengthens deep abdominal muscles and trains lower-ab control while engaging the lats for scapular stability. It improves core endurance, hip mobility, and body tension without equipment, useful for better leg control in calisthenics.

What common mistakes should I avoid?

Avoid lifting legs too high, arching the lower back, holding your breath, and using momentum. Keep the lower back pressed to the floor, maintain lat engagement and steady breathing, and move deliberately to protect the spine.

How can I progress or regress this exercise?

To regress, bend the knees, raise legs higher, or perform slow lying scissors with reduced range. To progress, increase duration, add light ankle weights, or combine with hollow-body holds. Alternatives include leg lowers, flutter kicks, and dead-bug variations.