Scissors Jump

A beginner plyometrics exercise for the quads, done with just your bodyweight.

Main muscles: Quads
Also works: Glutes and Hamstrings
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Push

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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Scissors Jump

Questions

What muscles does the Scissors Jump work?

Mainly the quads, with the glutes and hamstrings helping.

Is the Scissors Jump good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Scissors Jump?

Good alternatives that train the quads: Alternate Leg Diagonal Bound, Double Leg Butt Kick, Fast Skipping or Lateral Bound.

How many sets and reps of the Scissors Jump should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).