Quads · Compound movement
Scissor Jump
A compound exercise that targets the quads with secondary work in glutes, hamstrings, calves. Performed with bodyweight.
Primary muscle
Quads
Secondary muscles
Glutes, Hamstrings, Calves
Equipment
Bodyweight
Difficulty
Advanced
How to perform the Scissor Jump
- Begin in a shallow split stance, one foot ahead of the other, arms relaxed at your sides.
- Jump straight up and scissor the legs in the air, swapping which foot is forward as you rise and fall.
- Keep the jumps light and springy, driving off the balls of the feet rather than sinking into a deep lunge each time.
- Land softly and rhythmically on the balls of the feet, staying tall through the torso, and stop the set once the bounce loses its crispness.
Suggested working range: 3–6 reps. Default progression: manual.
Common mistakes
- •Sinking into a deep lunge on every rep instead of keeping the scissor light and springy.
- •Landing heavily and flat-footed rather than staying quick and quiet on the balls of the feet.
- •Letting the torso lean or twist instead of staying tall and square as the legs swap.
- •Continuing past the point where the bounce goes flat, turning a power drill into tired shuffling.
Variations & alternatives
Swap in a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Scissor Jump fits naturally into hypertrophy and strength splits that prioritize quads volume.
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