Scissors Jump

How to do the Scissors Jump

1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
2. Ensure 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.
3. As 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.
4. As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

Muscles worked

Role	Muscles
Primary	quads
Secondary	glutes, hamstrings
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Dumbbell Seated Box Jump Dumbbell Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell

Harder than the Scissors Jump

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Scissors Jump work?

The Scissors Jump primarily works the quads, with the glutes and hamstrings as secondary movers. Alternate Leg Diagonal Bound, Bench Jump, and Bench Sprint train the same muscle, across 9 equipment types.

What equipment do you need for the Scissors Jump?

None — the Scissors Jump is bodyweight, so it works at home, in a hotel room or outdoors. Alternate Leg Diagonal Bound and Bench Jump also need nothing.

Is the Scissors Jump suitable for beginners?

Yes, the Scissors Jump is rated beginner. Zercher Squats, Weighted Sissy Squat, and Squat Jerk are the progressions from here.

Where should the Scissors Jump go in a workout?

Early — the Scissors Jump is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Bench Sprint Other Equipment Depth Jump Leap Other Equipment Double Leg Butt Kick Bodyweight Dumbbell Seated Box Jump Dumbbell