# Torso Scissors On Stability Ball - Canonical: https://fitwill.app/exercise/9331/torso-scissors-on-stability-ball/ - Media ID: 9331 - Primary muscle: Glutes - Body part: Core - Equipment: Stability Ball - Video: https://fitwill.app/videos/9331/torso-scissors-on-stability-ball.mp4 ## Description Torso Scissors On Stability Ball is a prone core and hip exercise performed with your torso draped over a stability ball and your hands planted on the floor. From that supported position, both legs lift off the ground behind you and alternate up and down in a scissoring rhythm, one leg rising while the other lowers. The ball does two jobs at once: it supports your torso so you can focus on the legs, and it creates an unstable surface that forces your trunk muscles to stay switched on the entire time. This movement mainly works the glutes and hamstrings as they drive the legs up and hold them off the floor, with strong assistance from the lower back muscles that keep your spine extended and neutral over the ball. Because the legs scissor through hip flexion and extension while your torso stays anchored, your abs and hip flexors work continuously on the lowering leg, and your shoulders and arms stay busy stabilizing your upper body on the floor. The setup matters more than most people expect. The ball should sit under your hips or upper thighs, not under your belly, so your torso is angled slightly downward and your legs can move freely behind you. If the ball drifts too far toward your knees the scissor range shrinks; too far toward your ribs and your lower back has to overwork to hold you level. Walking your hands out until your body forms a long, slightly inclined line is the position you want before the first rep. To perform it well, keep your neck relaxed and looking at the floor, brace your abdominals lightly, and let the legs do the work in smooth, moderately sized swings. The scissor should come from the hips, not from arching your lower back harder on every lift. Controlled, even beats beat fast, sloppy ones every time — this is an exercise where tempo is the difference between training your glutes and just swinging your legs. It fits well as a finisher after squats or hip hinges, as a low-load option in a core circuit, or as a progression from floor-based prone leg raises and glute work once those feel easy. Because the ball supports your torso, it is often more comfortable than long floor-lying variations for people who find face-down positions awkward, while the instability adds a coordination challenge floor versions do not have. For safety, keep the swings within a range where your lower back stays long and your ribcage does not flare up. If you feel pinching in your lumbar spine or your hips start to rock side to side on the ball, shorten the range and slow down. A mat under your hands makes long sets kinder to your wrists. ## Instructions 1. Place a stability ball on an exercise mat and kneel in front of it, draping your torso over the top of the ball so it rests against your stomach and upper thighs. 2. Walk your hands forward on the floor until the ball rolls to sit under your hips and upper thighs, with your arms straight and shoulders stacked over your wrists. 3. Extend both legs behind you with your feet a few inches off the floor, forming one long, slightly inclined line from your head to your heels. 4. Brace your abdominal muscles lightly and press the floor away with your palms so your chest stays open and your neck stays relaxed, eyes down. 5. Keeping both knees soft, lift one leg toward the ceiling while you lower the other leg toward the floor in a scissoring motion, driving the movement from the hip. 6. Reverse the swing so the legs swap positions, keeping the beats even and the torso quiet on top of the ball. 7. Continue alternating for your target number of repetitions or a timed set, breathing steadily throughout rather than holding your breath. 8. When you finish, slow the scissor down, lower both legs together, then walk your hands back and roll off the ball to your knees to reset. ## Tips & Tricks - Position the ball under your hips or upper thighs, not your belly — if your ribs rest on the ball your lower back will arch to compensate and the glutes stop doing the work. - Keep the swings moderate. Huge scissor kicks push you into lumbar hyperextension, especially on the lifting leg, so stop each lift just short of the point where your back starts to arch harder. - If your hips rock side to side on the ball, your swings are too fast. Slow the tempo to roughly one second per leg and the wobble usually disappears. - Spread your fingers and grip the floor slightly with your hands; this protects your wrists during longer sets and gives you a stable base to scissor against. - Keep a small bend in both knees. Fully locked, stiff legs make the hip hinge feel jerky and can strain the hamstrings at the top of each lift. - Check your head position between sets — many people creep into looking forward, which loads the neck. Reset to looking straight down at the floor. - Deflate the ball slightly if you feel unstable. A softer ball lowers your center of gravity and makes balancing your torso much easier while you learn the pattern. - Squeeze the glute of the lifting leg at the top of each swing for a beat; turning it into an intentional squeeze keeps the work in the hips instead of the lower back. - If your hamstrings cramp, which is common early on, shorten the range and stretch them between sets — cramping usually means the range or speed is ahead of your strength. ## Frequently Asked Questions ### What muscles does Torso Scissors On Stability Ball work? The glutes and hamstrings drive each leg swing, while the lower back muscles hold your spine steady over the ball. Your abs and hip flexors work continuously as each leg lowers against gravity. ### Where exactly should the stability ball sit during Torso Scissors On Stability Ball? Under your hips or upper thighs, so your torso angles slightly downward and your legs can swing freely behind you. If the ball sits under your ribs or belly, your lower back will overarch and the movement loses its hip focus. ### Is Torso Scissors On Stability Ball suitable for beginners? It can be, but start with small, slow swings and be prepared to feel wobbly at first since you are balancing on an unstable ball. Practicing the hand-walkout onto the ball by itself for a few sessions makes the scissor much easier to learn. ### Why do my lower back muscles fatigue faster than my glutes in this exercise? That usually means the ball has drifted toward your ribs or your swings are going too high, forcing your spine to arch on every lift. Roll the ball back under your hips, shorten the range, and deliberately squeeze the glute of the lifting leg. ### What can I use instead of a stability ball for Torso Scissors? A flat bench works well — lie face down along it with your hips at the edge and scissor your legs behind you. A Roman chair or even the floor version of prone scissor kicks are reasonable substitutes, though you lose the balance challenge. ### How big should the scissor range be? Moderate. Each leg should lift clearly and lower toward the floor without touching it, but if your lower back starts to arch noticeably or your hips rock on the ball, the swings are too big. ### Should my knees be straight or bent during the exercise? Keep a small, soft bend in both knees. Locked-out stiff legs make the swing jerky and can strain the hamstrings, while a slight bend lets the movement come cleanly from the hip. ### How many repetitions should I do? Each scissor beat counts as one rep, so sets of 15 to 30 total beats or timed rounds of 20 to 40 seconds work well. Aim for smooth, even tempo rather than speed. ### Is it safe for people with lower back issues? The prone, back-extended position loads the lumbar area, so anyone with a current or recent back problem should check with a healthcare professional or qualified trainer first. Keeping the ball under the hips and the swings small reduces the demand, but it does not remove it. ### How do I get off the ball safely when I finish a set? Slow the scissor down, lower both legs together until your toes are near the floor, then walk your hands backward so the ball rolls toward your knees. From there you can lower straight to kneeling with control instead of rolling off sideways.