High scissors (Pilates scissors)

With the hips lifted and supported by your hands, and your weight on the shoulders and upper arms, you split the legs front and back like scissors.

High scissors and bicycle (Pilates) family

High scissors (Pilates scissors)

Standard option

With the hips lifted and supported by your hands, and your weight on the shoulders and upper arms, you split the legs front and back like scissors.

DemandHard

Equipment requiredFloor space

Muscle focusAbs · Hamstrings · Hip flexors · Triceps · Shoulders

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Lie on your back, legs to the ceiling. Curl the hips up as in the roll-over and place your hands under the pelvis, elbows on the mat. The weight goes on the shoulder blades and upper arms, not the neck.
Reach the legs straight up from the hips.
Split the legs, one toward your face and one away, then switch with control.
Keep switching, then roll down slowly one segment at a time.

Form cues

Weight on the shoulder blades and upper arms, never the neck.
Keep the pelvis lifted into your hands.
Avoid: turning your head, or the pelvis sinking into your hands.

Practice and cautions

6 switches. A suggested starting point. No trial has tested this move on its own.

Avoid it with a neck problem, osteoporosis, pregnancy, or wrist and elbow pain. Not the same move as the scissor kick done lying flat. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Hamstrings, Hip flexors, Triceps, Shoulders.

Equipment

None: body weight and floor space.

Level

Advanced. See the easier and harder options above.

Similar moves

Double-leg stretch (Pilates) demonstrated on the 3D figure

3D demoDouble-leg stretch (Pilates)Intermediate · No equipment

Hundred (Pilates) demonstrated on the 3D figure

3D demoHundred (Pilates)Intermediate · No equipment

Knee hover (Pilates tabletop hover) demonstrated on the 3D figure

3D demoKnee hover (Pilates tabletop hover)Beginner · No equipment

Leg pull front (Pilates leg pull down) demonstrated on the 3D figure

3D demoLeg pull front (Pilates leg pull down)Advanced · No equipment

Roll-up (Pilates) demonstrated on the 3D figure

3D demoRoll-up (Pilates)Intermediate · No equipment

Boomerang (Pilates)Advanced · No equipment

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Questions people ask

What muscles does the High scissors (Pilates scissors) work?

Mainly the abs, with help from the hamstrings, hip flexors, triceps and shoulders.

What equipment do I need for the High scissors (Pilates scissors)?

No equipment: your body weight and a little floor space.

Is the High scissors (Pilates scissors) good for beginners?

It is an advanced move. Build up to it with the Single straight-leg stretch (Pilates scissors) first.

What is an easier alternative to the High scissors (Pilates scissors)?

Try the Single straight-leg stretch (Pilates scissors). It works similar muscles at a lower grade.

How do I make the High scissors (Pilates scissors) harder?

Progress to the High bicycle (Pilates bicycle), or add load, range or slower lowering once your form is solid.