Exercise
Supine scissors variation with one foot on a studio wall for leg support and controlled core stability.
Setup instructions
Lie supine on the mat with the hips close enough to the wall to place one foot flat on it. Extend the opposite leg toward the ceiling with the foot flexed. Curl the head and shoulders off the mat with the arms reaching long by the sides. Engage the core to keep the low back supported on the mat.
Breathing cues
Exhale to lower. Inhale to switch.
Movement steps
- 1Inhale to prepare in the start position.
- 2Exhale to lower the lifted leg toward the floor to a comfortable range.
- 3Inhale to scissor the legs, switching the wall foot and the lifted leg.
- 4Keep the trunk stable and the pelvis level throughout.
- 5Continue alternating with smooth, controlled tempo.
Common mistakes
Lowering the leg lower than trunk control allows; rocking the pelvis when switching; letting the low back arch off the mat; rushing the scissor tempo; holding the breath.
Safety notes
Keep the scissor range modest until pelvic stability feels clear. Stop if sharp neck or back discomfort appears.
Connections
Muscles worked
Goals supported
Related exercises
FAQs
Is Wall Scissors suitable for beginners?
It is best treated as an intermediate abdominal series drill. Master wall hundred and single leg stretch before adding the scissor pattern.
What muscles does Wall Scissors work?
The deep abdominals stabilise the trunk while the hip flexors and hamstrings control the scissoring leg through a supported range.
What is Wall Scissors good for?
It builds core stability and leg control with wall support before mat scissors and reformer coordination work.
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