Scissors Jump

The alternating lunge jump is an explosive bodyweight exercise that targets the lower-body muscles, including the quads, glutes, and hamstrings. It can be performed for time or reps in power training, and is also effective in any fat-loss or athleticism-focused workout.

Benefits

  1. Builds muscular endurance and strength in the quads, glutes, and hamstrings
  2. Works core strength to maintain balance and upright position
  3. Cardiovascular challenge that also builds endurance, balance, and coordination
  4. Builds rebound and elastic strength in landing
  5. Requires no equipment
8.5
Average

Scissors Jump Images

image
image
Show female images and videos

Scissors Jump Instructions

Scissors Jump muscle diagram
  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.