Quads
Scissor Jump
The Scissor Jump is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 22%, quads (vastus lateralis) 16% and quads (vastus medialis) 12%.
How to do it
- Stand in a short split stance with one foot forward, knees slightly bent.
- Dip a little through both knees.
- Jump up and quickly scissor the legs, switching front and back foot in the air.
- Land on the balls of the feet in the opposite split stance with soft knees.
- Rebound straight into the next switch at a quick rhythm.
Tips
- Keep the stance shorter and the rhythm faster than a jump lunge.
- Swing the arms opposite to the legs.
- Stay tall through the torso the whole time.
Common mistakes
- Landing flat-footed and stalling between reps.
- Letting the knees cave inward on landing.
- Looking down at the feet.
Muscles worked by the Scissor Jump
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Switching legs in the air from a lunge. Jumping or landing on one leg: the same extensors as a two-footed jump plus glute medius to keep the knee and pelvis stable.
Scissor Jump alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Scissor Jump work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The calves (gastrocnemius), gluteus medius, quads (rectus femoris), calves (soleus) and hamstrings (biceps femoris) assist.
Is the Scissor Jump good for beginners?
The Scissor Jump is rated intermediate. If you are new, learn the Single Leg Hop first and build up from there.
What is a good alternative to the Scissor Jump?
For example the Alternating Jump Lunge, Jump Lunge and Single Leg Hop. They train mostly the same muscles.
How do you make the Scissor Jump harder?
Add weight or reps, or move on to the Single Leg Box Jump and Single Leg Broad Jump.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.