Scissor Jump Guide: How to Do Scissor Jumps Properly

Scissor jumps are a bodyweight exercise that challenges your lower body muscles more than a standard vertical jump. Perform scissor jumps by lowering into a lunge position with your right leg extended in front of you and your left leg behind. While keeping your upper body aligned, swing your arms forward and jump up vertically. While in mid-air, switch your leg position, moving your left leg out front and moving your right leg behind you. Repeat this movement, alternating sides, for your desired number of repetitions.

Including scissor jumps in your exercise program can have several benefits.

1. 1. Scissor jumps are an effective lower-body workout. The scissor jump can build muscle throughout your upper and lower legs, including in your hamstrings, glutes, quadriceps, and calves.
2. 2. Scissor jumps can improve your cardiovascular health. If you practice scissor jumps as part of your high-intensity interval training (HIIT) program, you can increase your cardio endurance.
3. 3. Scissor jumps are a versatile bodyweight exercise. Like many other plyometric exercises, the scissor jump is easily adjustable. For an additional challenge, perform a burpee between each repetition or wear ankle weights.

For scissor jumps, begin by performing 2–4 sets of 5–10 repetitions on each leg. Choose your sets and repetitions based on your ability to maintain good technique throughout each set.

1. 1. Stand with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Your arms should remain long by your sides, with a slight bend in your elbows. Pre-tension your shoulders and hips with a good inhale and exhale, and engage your core.
3. 3. While maintaining a stable foot position, lower into the bottom of a lunge position. Your front foot should be neutral with your weight evenly disturbed along the entire foot. Your front knee should be directly over your big toe. Your hip should be over your rear knee, and you should be on the ball of your foot with your heel off of the ground. Your chest should be slightly ahead of your hips. All repetitions should begin from this starting position.
4. 4. Explosively push your front foot into the ground while simultaneously swinging your arms forward to begin your jump.
5. 5. At the highest point of your jump, quickly switch your leg position by bringing your back leg forward.
6. 6. Land from your jump in the bottom position of a lunge. Your landing posture should be the same as your jumping posture. Stabilize your body and prepare to jump again.
7. 7. Continue to jump, alternating sides, for the desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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