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Scissors Jump

Performed as an explosive plyometric variation, this variation primarily targets your Quadriceps, with support from Glutes, Hamstrings. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Glutes, Hamstrings

How to perform Scissors Jump

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

Frequently asked questions

How do I maintain proper form during a scissors jump?

Keep your torso upright and land softly on the balls of your feet to absorb impact. Ensure your knees stay aligned with your toes and do not cave inward during the transition.

Which muscle groups are primarily targeted by this exercise?

The scissors jump is a plyometric movement that primarily targets the quadriceps. It also engages the glutes and calves to provide explosive power and stabilization during the jump.

What are the most common mistakes to avoid when performing scissors jumps?

Avoid leaning too far forward, which shifts excessive strain onto the lower back. Do not allow your back knee to hit the floor forcefully, as this can cause joint irritation.

How can a beginner modify this movement if the jump is too difficult?

Beginners should start with alternating reverse lunges to build foundational strength and balance. Once stable, transition to quick-step lunges without the vertical jump component.

How should I program scissors jumps into my workout routine?

Perform 3 to 4 sets of 10 to 15 repetitions per leg for explosive power or metabolic conditioning. Allow for full recovery between sets if the primary goal is maximum jump height.

Sample sets & reps for Scissors Jump

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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