Scissors — Hands Free: A Complete Guide
Quick Intro
Scissors — Hands Free is a mat Pilates exercise performed lying on the back, scissoring the legs in a wide, alternating split with the arms reaching toward the ceiling or out to the sides and no hands pulling the top leg closer. Taking away the leverage the hands normally provide is what makes this harder than Scissors.
Equipment Needed
No equipment is required. A Yoga Mat underneath is a reasonable way to cushion the shoulders and hips against a hard floor.
Why It Matters
Holding the split range without the hands pulling still demands hamstring reach, and controlling the exchange with only the hip flexors and abdominals takes harder timing. A muscle at the back of the thigh (hamstrings, biceps femoris) lengthens as each leg reaches toward the face without any outside assistance, and the abdominal muscles running down the front of the stomach (rectus abdominis) stabilize the torso through the exchange. The deep hip flexor (hip flexors, iliopsoas) takes over the pulling work the hands used to share, and a deep core muscle that wraps around the torso like a corset (transverse abdominis) keeps the pelvis from rocking as the legs switch.
When to Do It
Scissors — Hands Free works well in the supine abdominal portion of a Pilates mat session, usually attempted once the base version with the hands assisting feels controlled. Two to three sessions a week is a reasonable pace for building toward this harder version.
Anyone with a current hamstring or lower back issue should get individual guidance before adding this exercise, since removing the hands increases the demand on the hip flexors to control the range.
Getting Ready
Practicing the base Scissors pattern with the hands lightly assisting for a few reps refreshes the exchange rhythm before that assistance is removed. A single rep with the arms lifted away from the legs, even briefly, previews the reduced range this version is likely to start with.
Step-by-Step Instructions
1. The setup. Lie on the back, both legs extended toward the ceiling, arms reaching straight up or out to the sides.
2. The split. Lower one leg toward the floor while the other reaches toward the face, without the hands assisting either leg.
3. The hold. Pause briefly at the end of the range the hip flexors and abdominals alone can control.
4. The switch. Exchange the legs with control, repeating the pattern on the other side.
How Many, How Often
Scissors — Hands Free is dosed by reps, with each leg exchange counting as one.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to controlling the split without hand assistance | 2 sets of 6 to 8 exchanges, with a smaller range |
| Intermediate | The exchange stays controlled through a fuller range | 2 to 3 sets of 8 to 10 exchanges |
| Advanced | Comfortable with a wide split and steady control | 3 sets of 10 to 12 exchanges |
The range staying within what the hip flexors and abdominals can control matters more here than matching the base version’s full split, since forcing a bigger range without the hands to support it usually means the pelvis starts rocking to compensate.
Modifications and Variations
Two easier versions come before this one.
As an easier version, Scissors restores the hands pulling the top leg closer, giving the hip flexors direct assistance and letting the exchange reach a fuller range with more support.
As a further easier step beyond that, Scissors — Slow Alternation slows the exchange considerably, letting the pull and the coordination both be learned without the pace demand of the full version.
Common Mistakes to Avoid
Letting the pelvis rock to force a bigger split. Tilting the hips or arching the lower back to make the range look larger than what the hip flexors alone can control trades strength work for the appearance of flexibility. A smaller, controlled range protects the quality of the exchange.
Letting the arms drift down to sneak in some assistance. Lowering the arms toward the legs partway through the set, even without fully grabbing them, defeats the purpose of training the exchange without hand support. Keeping the arms reaching upward or out to the sides the whole time preserves the added challenge.
Rushing the switch to cover for a lack of control. Speeding through the leg exchange tends to happen once the range without hand support starts to feel hard. A slower, more deliberate exchange trains the hip flexors more than a fast one that skips the control.
After Your Set
Drawing both knees to the chest and holding for a few slow breaths releases the hip flexors after a set spent working without hand assistance. A seated or standing hamstring stretch on both legs finishes easing out the muscles that reached repeatedly toward the face.
Going Deeper
This exercise usually works well as a test of whether the hip flexors and abdominals can control the split range on their own, since the hands normally doing part of that work are removed here. The pelvis tends to rock or tilt to fake a bigger range once the hip flexors alone reach their limit. Keeping the range smaller, even if that looks less impressive than the base version, builds hip flexor strength faster than forcing a range the body isn’t ready to control without help.
Someone comfortable with the base hands-assisted version typically manages a smaller-range set of this harder version within a few sessions, then works toward a fuller range with steady control over two to three weeks.
How to Know You’re Improving
- A pelvis that stays level
- Arms that stay lifted away from the legs for the whole set
- A leg exchange that stays controlled and deliberate, never rushed
- A working range that grows while the pelvis stays still
A range the hip flexors can control on their own matters more than how wide the split looks.
Muscles Worked
- Biceps Femoris (a muscle at the back of the thigh, lengthening as each leg reaches toward the face without any outside assistance)
- Rectus Abdominis (the abdominal muscles running down the front of the stomach, stabilizing the torso through the exchange)
- Iliopsoas (the deep hip flexor, taking over the pulling work the hands used to share)
- Transverse Abdominis (a deep core muscle that wraps around the torso like a corset, keeping the pelvis from rocking as the legs switch)
FAQ
Why remove the hands from the pull? Taking away that assistance asks the hip flexors and abdominals to control the whole range on their own, which is a harder and more targeted version of the same exchange.
When is it time to take the hands away? When the base version feels controlled through a full range with the hands only lightly assisting, start removing them.
Is some hip flexor or abdominal fatigue after this exercise normal? Yes, fatigue through the hip flexors and deep abdominals after several exchanges is expected. Sharp pain in the hip or lower back is a different matter, worth easing off for and mentioning to a doctor or physical therapist if it continues.
Is it normal for the range to shrink noticeably without the hands helping? Yes, a smaller range without hand assistance is expected, since the hip flexors alone usually can’t match what the hands were previously helping to hold.
How often should the hands-free Scissors be practiced? Two to three times a week, once the base version feels controlled, is enough repetition to build toward this harder pattern.
Related to Scissors as the easier version with the hands assisting the pull, with Scissors — Slow Alternation easier again.