Side Lying Scissors

Description

How to Do Side Lying Scissors

1. 1
   Setup

   Lie on your side with your body in a straight line, bottom arm extended overhead or bent to support your head, and your top hand resting on the floor in front of your chest for stability.

2. 2
   Setup

   Stack your hips directly one on top of the other, bend your knees to approximately 45 degrees, and ensure your feet are aligned with your hips and torso.

3. 3

   Exhale as you engage your gluteus medius to slowly lift your top leg straight up towards the ceiling, keeping your knee bent at the same angle and your foot flexed.

4. 4

   Inhale as you slowly lower your top leg back down with control, stopping just before it touches your bottom leg to maintain tension in the glute.

5. 5

   Perform the desired repetitions on one side, then carefully roll over and repeat the full sequence on the opposite side.

Tips

• Maintain hip stacking: Prevent your top hip from rolling backward, which shifts the work away from the gluteus medius; imagine a wall behind you and keep both hips touching it.
• Control the descent: Don't let gravity drop your leg; actively resist the movement on the way down to maximize muscle engagement and build strength.
• Breathe rhythmically: Exhale as you lift the leg to help engage your core and stabilize your torso, and inhale as you lower it.
• Foot position: Keep your foot flexed throughout the movement, pushing through the heel as you lift, to help maintain proper leg alignment and muscle activation.

Common Mistakes

• ×Rolling the top hip backward: Many people roll their top hip backward to lift the leg higher, which disengages the gluteus medius; instead, keep your hips perfectly stacked throughout the entire movement.
• ×Using momentum: Swinging the leg up quickly uses momentum rather than muscle control; focus on a slow, controlled lift and an even slower, controlled descent.
• ×Letting the leg drop: Allowing the top leg to drop quickly at the end of the movement reduces time under tension; instead, actively lower the leg with control, stopping just short of touching the bottom leg.