Knee-Supported Side Plank Scissors
Intermediate
Also known as: Knee-Supported Side Plank Leg Raise · Modified Side Plank with Leg Lift
Expert Advice
Keep your upper foot in line with your torso rather than drifting forward. This keeps the leg raise centered at the side of your hip.
How-to-do Steps
- Lie on your side with your lower knee bent and upper leg straight.
- Place your lower forearm on the floor, with your elbow beneath your shoulder.
- Lift your hips until your shoulders, hips, and supporting knee form a straight line.
- Raise your straight upper leg without rolling your pelvis backward.
- Lower your upper leg toward the supporting leg while keeping your hips elevated.
- Complete the prescribed reps per side, switching sides after finishing the first.
Common Mistakes
- Hips sag during leg raisesFix: reduce the lifting range until you can hold them steady.
- Supporting shoulder collapsesFix: press your forearm into the floor to keep your chest lifted.
Coach Cues
Keep your hips liftedStack your hipsReach through your upper heel
Short reminders to keep in mind during every set.
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Muscles Worked
Knee-Supported Side Plank Scissors primarily targets the Abs, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs50%
Glutes40%
Secondary
Shoulders10%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Moving one leg while holding a side plank requires unilateral trunk and hip control.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Knee-Supported Side Plank Scissors work?
Knee-Supported Side Plank Scissors primarily targets the Abs, Glutes. Secondary muscles involved include Shoulders. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Knee-Supported Side Plank Scissors?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Knee-Supported Side Plank Scissors suitable for beginners?
Knee-Supported Side Plank Scissors is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Knee-Supported Side Plank Scissors?
Hips sag during leg raises: reduce the lifting range until you can hold them steady. Supporting shoulder collapses: press your forearm into the floor to keep your chest lifted.
