Shoulder Stand Scissors
Advanced
Also known as: Shoulder Stand Scissor Kicks
Expert Advice
Start with a small leg split. Widen it only while your pelvis stays steady over your shoulders, rather than rocking with each exchange.
How-to-do Steps
- Lie on your back on the floor with your legs together and arms beside you.
- Bend your knees and roll your hips upward, supporting your lower back with both hands.
- Press your elbows down and straighten both legs upward, keeping weight across your upper back.
- Lower one straight leg away from your face while bringing the other toward you.
- Reverse your leg positions smoothly, counting each exchange as one repetition.
- Finish by bending your knees and slowly rolling your back and pelvis onto the floor.
Common Mistakes
- Turning your headFix: keep your gaze upward throughout the inversion.
- Elbows slide apartFix: bring them closer before continuing the leg exchanges.
Coach Cues
Weight across upper backKeep your pelvis steadyScissor slowly
Short reminders to keep in mind during every set.
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Muscles Worked
Shoulder Stand Scissors primarily targets the Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Secondary
Glutes25%
Hamstrings15%
Abs10%
Equipment
Body Weight
Exercise Type
Strength
Why Level 4?
Advanced
Inverted leg exchanges require shoulder-stand control, flexibility, and careful avoidance of neck loading.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Frequently Asked Questions
What muscles does Shoulder Stand Scissors work?
Shoulder Stand Scissors primarily targets the Quads. Secondary muscles involved include Glutes, Hamstrings, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Shoulder Stand Scissors?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Shoulder Stand Scissors suitable for beginners?
Shoulder Stand Scissors is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
What are the most common mistakes when doing Shoulder Stand Scissors?
Turning your head: keep your gaze upward throughout the inversion. Elbows slide apart: bring them closer before continuing the leg exchanges.
