Scissor Jumps
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Cardio
- Type
- Aerobic
Scissor jumps are an explosive, bodyweight plyometric exercise performed in a continuous split-stance pattern — you jump and switch legs in mid-air with each rep, driving the quads, glutes, hip flexors, and calves. Because the movement keeps your heart rate elevated with no rest between reps, it doubles as effective cardiovascular conditioning and lower-body power training.
How to do the Scissor Jumps
- 1Stand tall with your feet hip-width apart and your core braced.
- 2Step your right foot forward and your left foot back into a split stance, as if you were at the bottom of a lunge — front knee bent to roughly 90°, back knee lowered toward the floor.
- 3Swing your arms back to load for the jump.
- 4Drive explosively through both feet, pressing the floor away to launch yourself into the air.
- 5While airborne, scissor your legs by swinging your left foot forward and your right foot back, simultaneously switching your arm swing to the opposite side.
- 6Land softly with your left foot now forward and your right foot back, absorbing impact through your heel-to-toe and bending both knees to cushion the landing.
- 7Without pausing, immediately load for the next jump and repeat the switch — each landing counts as one rep.
- 8Continue alternating legs for the target number of reps or time.
Form tips
- Keep your torso upright throughout — avoid hunching forward, which shifts load away from the legs and strains the lower back.
- Pump your arms in opposition to your legs; the arm swing generates momentum and helps you get more air time to complete the leg switch cleanly.
- Land quietly — aim to absorb the impact through your muscles rather than your joints by bending your knees and hips as you touch down.
- Start with a lower jump height and slower tempo if you are new to plyometrics; prioritize clean mechanics before adding speed or depth.
- Keep your front knee tracking over your second toe on every landing to protect the knee joint.
Common mistakes
- Landing with stiff, straight legs — this transfers impact directly into the knees and hips rather than letting the muscles absorb it, raising injury risk.
- Letting the front knee cave inward on landing — valgus collapse reduces stability and places harmful stress on the knee ligaments.
- Performing shallow, low jumps without fully switching the legs — a partial scissor defeats the plyometric stimulus and reduces the conditioning benefit.
- Rushing the tempo so much that form breaks down — sloppy, frantic reps increase joint strain and reduce muscle activation compared to controlled, powerful reps.
- Neglecting the arm swing — skipping the opposite-arm drive cuts jump height and makes the leg switch harder to complete cleanly.
Frequently asked questions
What muscles do scissor jumps work?
Scissor jumps are a full lower-body, aerobic movement. The quads, glutes, and hip flexors do the bulk of the work during each jump and landing, while the calves contribute at push-off. Because the effort is sustained and continuous, the cardiovascular system is heavily challenged throughout the set.
Are scissor jumps the same as split jumps or lunge jumps?
The terms are often used interchangeably. Scissor jumps, split jumps, and lunge jumps all share the same split-stance takeoff and mid-air leg switch. Some coaches distinguish them by range of motion or landing depth, but for most purposes they describe the same movement.
How many scissor jumps should I do per set?
Because each landing counts as one rep (one switch = one rep), sets of 10–20 reps or 20–40 seconds of continuous effort are common. Beginners can start at the lower end; as conditioning improves, increase reps, time, or add the exercise to a circuit.
Can I do scissor jumps if I have bad knees?
Plyometric movements are high-impact and not ideal for people with acute knee pain or injuries. If your knees are healthy but sensitive, focus on landing mechanics — soft, bent-knee landings reduce joint stress. Consult a physiotherapist before starting if you have a diagnosed knee condition.
How do scissor jumps fit into a workout?
Scissor jumps work well as a cardio burst in a HIIT circuit, a lower-body power finisher, or a warm-up activation drill. Pair them with bodyweight squats, push-ups, or core work for a no-equipment conditioning session.
