A 180 lb male with an Intermediate-level Scissor Kicks of 35 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 63 lbs (0.35x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your Scissor Kicks? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Scissor Kicks?
How Much Should You Scissor Kicks?
1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | 5 | 31 | 68 | 110 |
| 120 | < 1 | 7 | 33 | 68 | 108 |
| 130 | < 1 | 8 | 34 | 67 | 106 |
| 140 | < 1 | 9 | 34 | 67 | 104 |
| 150 | < 1 | 10 | 35 | 66 | 102 |
| 160 | < 1 | 11 | 35 | 65 | 99 |
| 170 | < 1 | 11 | 35 | 64 | 97 |
| 180 | < 1 | 12 | 35 | 63 | 95 |
| 190 | < 1 | 12 | 35 | 62 | 93 |
| 200 | < 1 | 13 | 35 | 61 | 91 |
| 210 | < 1 | 13 | 34 | 60 | 89 |
| 220 | < 1 | 13 | 34 | 59 | 87 |
| 230 | < 1 | 13 | 34 | 58 | 86 |
| 240 | < 1 | 13 | 33 | 57 | 84 |
| 250 | < 1 | 13 | 33 | 56 | 82 |
| 260 | < 1 | 13 | 33 | 55 | 81 |
| 270 | < 1 | 13 | 32 | 55 | 79 |
| 280 | < 1 | 13 | 32 | 54 | 78 |
| 290 | < 1 | 13 | 31 | 53 | 76 |
| 300 | < 1 | 13 | 31 | 52 | 75 |
| 310 | < 1 | 13 | 30 | 51 | 73 |
| 90 | < 1 | 2 | 24 | 54 | 88 |
| 100 | < 1 | 4 | 25 | 53 | 86 |
| 110 | < 1 | 6 | 26 | 53 | 84 |
| 120 | < 1 | 7 | 27 | 52 | 81 |
| 130 | < 1 | 8 | 27 | 52 | 79 |
| 140 | < 1 | 8 | 27 | 51 | 77 |
| 150 | < 1 | 9 | 27 | 50 | 75 |
| 160 | < 1 | 9 | 27 | 49 | 73 |
| 170 | < 1 | 9 | 26 | 48 | 71 |
| 180 | < 1 | 9 | 26 | 46 | 69 |
| 190 | < 1 | 9 | 26 | 45 | 67 |
| 200 | < 1 | 9 | 25 | 44 | 66 |
| 210 | < 1 | 9 | 25 | 43 | 64 |
| 220 | < 1 | 9 | 24 | 42 | 62 |
| 230 | < 1 | 9 | 24 | 41 | 61 |
| 240 | < 1 | 9 | 23 | 40 | 59 |
| 250 | < 1 | 9 | 23 | 40 | 58 |
| 260 | < 1 | 9 | 22 | 39 | 56 |
How Does Age Affect Scissor Kicks Strength?
How Scissor Kicks standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 5 | 25 | 53 | 84 |
| 20 | < 1 | 9 | 33 | 65 | 100 |
| 25 | < 1 | 10 | 35 | 67 | 104 |
| 30 | < 1 | 10 | 35 | 67 | 104 |
| 35 | < 1 | 10 | 35 | 67 | 104 |
| 40 | < 1 | 10 | 35 | 67 | 104 |
| 45 | < 1 | 8 | 32 | 62 | 97 |
| 50 | < 1 | 6 | 28 | 57 | 89 |
| 55 | < 1 | 4 | 24 | 50 | 80 |
| 60 | < 1 | 1 | 19 | 43 | 71 |
| 65 | < 1 | < 1 | 14 | 36 | 61 |
| 70 | < 1 | < 1 | 10 | 29 | 52 |
| 75 | < 1 | < 1 | 7 | 23 | 43 |
| 80 | < 1 | < 1 | 3 | 18 | 35 |
| 85 | < 1 | < 1 | < 1 | 13 | 29 |
| 90 | < 1 | < 1 | < 1 | 9 | 23 |
| 15 | < 1 | 1 | 19 | 41 | 67 |
| 20 | < 1 | 6 | 25 | 51 | 80 |
| 25 | < 1 | 7 | 27 | 53 | 83 |
| 30 | < 1 | 7 | 27 | 53 | 83 |
| 35 | < 1 | 7 | 27 | 53 | 83 |
| 40 | < 1 | 7 | 27 | 53 | 83 |
| 45 | < 1 | 5 | 24 | 49 | 77 |
| 50 | < 1 | 3 | 21 | 44 | 71 |
| 55 | < 1 | < 1 | 17 | 39 | 63 |
| 60 | < 1 | < 1 | 13 | 33 | 55 |
| 65 | < 1 | < 1 | 9 | 27 | 47 |
| 70 | < 1 | < 1 | 6 | 21 | 39 |
| 75 | < 1 | < 1 | 2 | 16 | 32 |
| 80 | < 1 | < 1 | < 1 | 11 | 25 |
| 85 | < 1 | < 1 | < 1 | 8 | 20 |
| 90 | < 1 | < 1 | < 1 | 4 | 15 |
What Do Scissor Kicks Strength Standards Mean?
Stronger than 5% of lifters. You are learning the movement on the Scissor Kicks, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.
Stronger than 20% of lifters. You can perform the Scissor Kicks with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.
Stronger than 50% of lifters. Your Scissor Kicks is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.
Stronger than 80% of lifters. You have built significant strength on the Scissor Kicks through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.
Stronger than 95% of lifters. Your Scissor Kicks strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.
How to Progress Your Scissor Kicks
Tier-specific training recommendations to move your Scissor Kicks to the next level.
- Train the Scissor Kicks 2x per week with slow, controlled reps.
- Focus on full range of motion and eliminating momentum or swinging.
- Keep sets at RPE 6-7 to develop proper movement patterns.
- Build the mind-muscle connection - feel the target muscle working on every rep.
- Increase load progressively while keeping strict form on the Scissor Kicks.
- Program 3-4 sets of 8-15 reps at RPE 7-8.
- Add a variation (different grip, angle, or equipment) to address development gaps.
- Place isolation work after your primary compound movements.
- Use drop sets, paused reps, and partial reps to break through Scissor Kicks plateaus.
- Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
- Manipulate tempo to increase time under tension without compromising form.
- Manage total volume for the target muscle group across all exercises.
- Maximize Scissor Kicks strength through precise programming and fatigue management.
- Use periodized blocks to cycle between volume, intensity, and deload phases.
- Quality of contraction matters more than load at this level.
- Continuous refinement of technique will yield the remaining gains.
How to Perform Scissor Kicks
- Lie flat on your back on an exercise mat with your legs fully extended and your arms by your sides, palms facing down.
- Engage your core by drawing your belly button towards your spine.
- Lift both legs about 6 inches off the ground while keeping your lower back pressed into the mat.
- Begin the movement by lifting your right leg higher towards the ceiling while lowering your left leg closer to the ground, but without touching it.
- Alternate the position of your legs in a controlled, scissor-like motion by lowering your right leg and lifting your left leg.
- Continue to alternate legs for the desired number of repetitions or duration, maintaining core engagement throughout the exercise.
- Remember to breathe steadily throughout the movement, exhaling as you lift each leg and inhaling as you switch.
Tips for Scissor Kicks
- Keep your lower back pressed into the mat to prevent strain.
- Move your legs in a controlled manner to maintain tension on the abdominals.
- Avoid holding your breath; maintain a steady breathing pattern.
- If you experience lower back discomfort, place your hands under your glutes for support.
Where Do These Scissor Kicks Standards Come From?
These Scissor Kicks standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.
Last Updated: March 30, 2026
Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.
Is Your Scissor Kicks Good for Your Weight?
Strength standards help you objectively measure your Scissor Kicks performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:
- Find your bodyweight in the left column of the table above.
- Look across the row to find which strength level your 1RM falls into.
- Use the age tab to see how your strength compares within your age group.
- Switch between Male and Female standards using the toggle - each has its own dataset.
If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Scissor Kicks 185 lbs for 5 reps, the calculator will estimate your max.
These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.