Exercise guide
Standing Scissors
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Standing Scissor is a dynamic, rhythmic movement that builds lower-body coordination and endurance while engaging the core for stability. It effectively targets the glutes and quads through a modified lunge pattern, while the calves drive the explosive foot switch.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand upright with your feet hip-width apart and your core braced.
- Keep your chest lifted and gaze forward to maintain a neutral spine.
- Position your arms at your sides, ready to move in a natural running motion.
How to do it
- Step one foot forward and the other back into a staggered, shallow lunge stance.
- Jump slightly and switch the position of your feet simultaneously in a 'scissor' motion.
- Exhale sharply with each switch and land softly on the balls of your feet with knees slightly bent.
- Maintain a fast, consistent tempo, alternating legs for the duration of the set.
Form checklist
- Keep your torso vertical; do not lean forward or round your back.
- Ensure your front knee stays behind your toes during the landing.
- Land with 'quiet feet' to ensure your muscles, not your joints, are absorbing the impact.
- Keep your core tight to prevent your hips from swaying side-to-side.
Pro tips
- Drive through the balls of your feet to maximize calf engagement and springiness.
- Coordinate your arm swing (opposite arm to opposite leg) to enhance balance and increase the heart rate.
Make it harder
- Increase the depth of the split to a full lunge to increase glute and quad demand.
- Hold a light pair of dumbbells to add resistance and challenge your core stability.
Frequently asked
- What muscles does the standing scissors work?
- The standing scissors primarily targets the calves, glutes, and quadriceps, and also works the adductors and hamstrings as secondary muscles.
- What equipment do you need for the standing scissors?
- The standing scissors requires no equipment — just your body weight.
- Is the standing scissors good for beginners?
- Yes. The standing scissors is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Foot HopscotchIntermediate · calves, glutes, and quadriceps