Exercises › Quads › Scissors Jump

Scissors Jump

Scissors Jump is a beginner compound bodyweight plyometrics that mainly works your quads, with help from your glutes and hamstrings.

💪 Quads🏋️ Bodyweight📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps

Scissors Jump: starting position — Starting position

Scissors Jump: end position — End position

How to do the scissors jump

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

Muscles worked

Primary: QuadsSecondary: GlutesSecondary: Hamstrings

Sets and reps

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Scissors Jump alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench JumpBodyweight · Intermediate

Dumbbell Seated Box JumpDumbbell · Intermediate

Bench SprintOther · Beginner

Fast SkippingBodyweight · Beginner

Mountain ClimbersBodyweight · Beginner

Rocket JumpBodyweight · Beginner

FAQ

What muscles does the scissors jump work?

It mainly works your quads; your glutes and hamstrings assist.

How many sets and reps of scissors jump should I do?

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Is the scissors jump good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More quads exercises →