Scissors Jump

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your core engaged.
2. Step your right foot forward and your left foot back into a staggered stance.
3. Bend both knees slightly to prepare for the jump, keeping your torso upright and arms ready at your sides.

How to do it

1. Lower your hips into a partial lunge, then explosively jump straight up by pushing through the balls of both feet.
2. While in mid-air, quickly switch your leg positions so your left foot moves forward and your right foot moves back.
3. Land softly with your feet in the reversed staggered position, immediately bending your knees to absorb the impact.
4. Exhale sharply on the jump and inhale as you land and transition into the next repetition.

Form checklist

• Keep your front knee aligned over your ankle and avoid letting it cave inward.
• Maintain an upright chest and neutral spine throughout the movement.
• Land softly on the balls of your feet to minimize joint impact.
• Ensure your feet are hip-width apart (not on a tightrope) to maintain balance.

Pro tips

• Drive your arms upward in sync with your jump to generate more vertical momentum.
• Focus on a quick 'scissor' action in the air to minimize ground contact time and improve reactive strength.

Make it harder

• Increase the depth of the lunge upon landing to turn it into a full Jumping Lunge.
• Hold a light medicine ball at chest height to increase the demand on your core and lower body.

Frequently asked

What muscles does the scissors jump work?

The scissors jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the scissors jump?

The scissors jump requires no equipment — just your body weight.

Is the scissors jump good for beginners?

The scissors jump is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps