In and Out to Scissors
Seated in-and-outs paired with lying scissor kicks: the first half drills knee drive, the second keeps both legs hovering while they cross in alternation. It fits trainees building toward harder long-lever core work, because the scissors teach the abs to hold position while the legs move independently. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 5–6 in-and-outs + 10 s scissors | 90 s – 2 min |
| Muscle | 3–4 × 9–12 in-and-outs + 20 s scissors | 60–90 s |
| Endurance | 3 × 15–20 in-and-outs + 30 s scissors | 45–60 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner entry point, but the hovering scissor half punishes a weak brace quickly.
Proper form — 5 cues
- For the in-and-outs, balance on the sit bones with the torso leaned back and chest tall.
- Drive the knees in until they nearly touch the chest, then extend the legs long and low.
- Transition by lying back with both legs hovering — do not let them rest on the floor.
- Scissor with straight legs, one over the other, small and fast rather than wide and wild.
- Keep the hands under the hips or flat beside you if the lower back starts to lift.
Breathing: Steady rhythm — exhale on each knee drive, then keep breathing shallowly through the scissors.
The 3 mistakes Maddy corrects most
How to program in and out to scissors
| Goal | Phase | Sets | Reps | Tempo | Rest | RPE |
|---|---|---|---|---|---|---|
| strength | weeks 1–4 · build | 4 | 5 in-and-outs + 10 s scissors | slow · low leg hover | 90 s – 2 min | 7 |
| strength | weeks 5–8 · intensify | 4 | 5–6 in-and-outs + 10 s scissors | slow · low leg hover | 90 s – 2 min | 8 |
| strength | weeks 9–12 · peak | 4 | 6 in-and-outs + 10 s scissors | slow · lowest hover | 90 s – 2 min | 8–9 |
| hypertrophy | weeks 1–4 · build | 3 | 9–10 in-and-outs + 20 s scissors | controlled | 60–90 s | 7 |
| hypertrophy | weeks 5–8 · intensify | 3–4 | 10–12 in-and-outs + 20 s scissors | controlled | 60–90 s | 8 |
| hypertrophy | weeks 9–12 · peak | 4 | 12 in-and-outs + 20 s scissors | controlled | 60–90 s | 8–9 |
| endurance | weeks 1–4 · build | 3 | 15 in-and-outs + 30 s scissors | smooth · continuous | 45–60 s | 6 |
| endurance | weeks 5–8 · intensify | 3 | 16–18 in-and-outs + 30 s scissors | smooth · continuous | 45–60 s | 7 |
| endurance | weeks 9–12 · peak | 3 | 18–20 in-and-outs + 30 s scissors | smooth · continuous | 45–60 s | 7–8 |
| beginner | weeks 1–4 · learn | 2 | 6 in-and-outs + 10 s high scissors | controlled · legs high | 60–90 s | 5 |
| beginner | weeks 5–8 · groove | 3 | 8 in-and-outs + 12 s high scissors | controlled · legs high | 60–90 s | 6 |
| beginner | weeks 9–12 · load | 3 | 10 in-and-outs + 15 s scissors | controlled · legs lower | 60–90 s | 6–7 |
Tempo = descriptive — flow/combination movements do not use 4-digit tempo.
Common questions
Scissors vs flutter kicks — what is the difference?
Flutter kicks move the legs up and down in the sagittal plane; scissors cross them over each other horizontally. Both keep the abs under constant long-lever tension, but scissors add a side-to-side stability demand that flutters do not. This combo uses scissors precisely for that extra control element.
Can I do this with a sore lower back?
Treat hovering-leg work with caution when the back is complaining. Raise the leg height, slide the hands under the hips, or swap the scissor half for bent-knee marches. If any version reproduces pain rather than muscular effort, leave it out and get the back assessed.
How long should the scissor portion last?
Ten controlled seconds is a fair starting block after a set of in-and-outs. Build toward 30 seconds before you extend the legs lower, since dropping the heels closer to the floor raises the difficulty far faster than adding time does.
Should my hands support my hips during the scissor portion?
For most trainees, yes — at first. Sliding your hands under the hips tilts the pelvis slightly and shortens the distance your lower back has to fight, which lets you keep the legs hovering with clean form. As the deep core strengthens, move to fingertips only, then arms flat by your sides, then arms crossed over the chest. Each step removes support and hands more anti-extension work to the abs. Progress when a full scissor block feels controlled, not survived.
Is this combo enough core work on its own, or do I need weighted exercises too?
For general fitness, this combo plus planks covers most of what the trunk needs: flexion, long-lever control, and endurance. If your goal is maximal core strength for heavy squats and deadlifts, or thicker visible abs, add one loaded movement — cable crunches, weighted planks, or hanging leg raises — once or twice a week. Bodyweight combos are excellent for capacity but eventually stop being hard enough to force new adaptation. Let progress on the drill itself tell you when.
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