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Scissor Kicks strength standards

What is a good Scissor Kicks?

For a 180 lb male, an Intermediate Scissor Kicks is about 35 reps. Advanced starts around 63 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.

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How Many Scissor Kicks Should You Be Able to Do?

Scissor Kicks rep targets for a 180 lb man, by training level:

Beginner< 1
Novice12 reps
Intermediate35 reps
Advanced63 reps
Elite95 reps

Scissor Kicks Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Scissor Kicks standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Scissor Kicks Standards by Age

How the Scissor Kicks standards change with age, in reps. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Scissor Kicks standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Scissor Kicks Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male doing 35 Scissor Kicks is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.
Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

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What the Scissor Kicks Strength Levels Mean

Beginner

You are working toward your first full-range reps. An easier version or a shorter range is the normal starting point.

Novice

You can do a few full-range reps in a row with control. Adding one rep to your best set every week or two is steady progress here.

Intermediate

You can do a solid set of clean reps without swinging, bouncing or cutting the range short. Two or three sessions a week with planned sets keep the number climbing.

Advanced

Long sets with strict form are routine for you. Many lifters at this level add load with harder variations to keep progressing.

Elite

Rep counts this high for your bodyweight take years of focused training. Weighted or harder variations are usually the next challenge.

How to Progress Your Scissor Kicks

Tier-specific training recommendations to move your Scissor Kicks to the next level.

Beginner → Novice Your First Full Reps
  • Start with an easier version you can do for 8 to 12 clean reps.
  • Move to the full version once 12 clean reps feel easy.
  • End each set one or two reps before your form breaks.
Novice → Intermediate Build Rep Volume
  • Train the movement 2 to 3 times a week with several sets, not one all-out set.
  • Add one rep to one set each session, and keep the full range.
  • Test your max reps every 3 to 4 weeks, not every session.
Intermediate → Advanced Add Load or Harder Variations
  • Once you can do 12 to 15 strict reps, add weight and train in the 5 to 8 rep range.
  • Slow the lowering phase or pause at the hardest point.
  • Keep one high-rep day a week so your max set keeps growing.
Advanced → Elite Peak Your Max Set
  • Run 4 to 6 week blocks that build volume, then ease off the week before a max test.
  • Track your best set and your weighted reps: both show progress.
  • Your bodyweight changes your rep count directly, so compare tests at a similar weight.

How to Perform Scissor Kicks

Scissor Kicks demonstration
Primary Muscles Obliques, Hip Flexors, Lower Abdominals
Equipment None
Difficulty Intermediate
Type Isolation
  1. Lie flat on your back on an exercise mat with your legs fully extended and your arms by your sides, palms facing down.
  2. Engage your core by drawing your belly button towards your spine.
  3. Lift both legs about 6 inches off the ground while keeping your lower back pressed into the mat.
  4. 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.
  5. Alternate the position of your legs in a controlled, scissor-like motion by lowering your right leg and lifting your left leg.
  6. Continue to alternate legs for the desired number of repetitions or duration, maintaining core engagement throughout the exercise.
  7. Remember to breathe steadily throughout the movement, exhaling as you lift each leg and inhaling as you switch.

Tips

  • 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.

Read the complete Scissor Kicks guide on FitnessVolt →

Where Do These Scissor Kicks Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Scissor Kicks table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Scissor Kicks itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Frequently Asked Questions

A good Scissor Kicks number depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier in Scissor Kicks after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Scissor Kicks table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.