Plyometrics

Scissors Jump

The scissors jump is a beginner plyometrics exercise for your quads, using just your body weight.

Main muscles
Quads
Also works
Glutes, Hamstrings
Equipment
Body weight
Level
Beginner
Scissors Jump, starting position
Start
Scissors Jump, end position
Finish

How to do it

  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.

Alternatives to the scissors jump

Bodyweight squat Body weight Reverse lunge Body weight Wall sit Body weight Mountain Climbers Body weight Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells