Scissors Jump
Scissors Jump is a beginner-level compound in the plyometrics category that primarily works the quads. It also recruits the glutes and hamstrings. It is performed with bodyweight.
How to do it
- 1Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
- 2Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
- 3As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
- 4As you land, absorb the impact through the legs by adopting the lunge position, and repeat.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.