What is Dragon Leg Scissors?

Dragon Leg Scissors is an easy bodyweight core exercise that scissor-crosses raised legs while engaging the core and latissimus. It trains core endurance, lower‑abdominal control and lat engagement; keep toes pointed, lower back on the floor, and breathe steadily throughout the movement.

How to Do Dragon Leg Scissors

  1. Set up: Lie on your back with hands anchored behind your head, elbows forward to engage lats; press the lower back gently into the floor.
  2. Raise legs: Lift legs off the floor keeping them low; maintain core tension so the lower back stays in contact with the ground.
  3. Engage lats and core: Actively pull with your arms, bring elbows forward to engage lats while bracing the core and squeezing glutes for whole-body tension.
  4. Scissor and cross: Straddle legs wide then cross them smoothly in the middle, alternating sides while keeping toes pointed and lower back pressed to the floor.
  5. Breathe and finish: Maintain steady breathing, avoid holding breath; stop if lower back lifts or pain occurs, regress the range or rest between sets.

Muscle Groups

Core, Latissimus

Description

Lay on your back, with your hands anchored behind your head.
Engage your lats & core by actively pulling with your arms, elbows forwards.

Raise your legs off the floor - Keep them as low as you can while maintaining Core tension - lower back should remain in contact with the floor.

Generate tension throughout the whole body, straddle your leg out to the sides, then cross them over in the middle & repeat for the duration of the hold.
Point your toes, squeeze your glutes & keep the lower back in contact with the floor, core braced.
Don’t hold your breath.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Dragon Leg Scissors?

It builds core endurance and lower-abdominal control while recruiting the latissimus for tension and shoulder stability. No equipment needed; ideal for core conditioning, posture and hip control during movement daily.

What common mistakes should I avoid when doing Dragon Leg Scissors?

Avoid lifting legs too high, arching the lower back, or holding your breath. Common errors include using momentum, not anchoring hands behind the head, and allowing the ribs to flare; move slowly and keep the lower back pressed to the floor.

How can I progress or regress Dragon Leg Scissors?

Regress by bending the knees, raising legs higher, or doing shorter holds. Progress by lowering legs closer to the floor, increasing hold time, adding light ankle weight, or advancing to hanging leg raises and V-up variations when ready.