Quads · Compound movement
Scissor Jump
A compound exercise for the quads, with the glutes, hamstrings and calves working too. No equipment needed.
Working range
3–6reps
Progression: manual
- 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 one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Scissor Jump fits into hypertrophy and strength splits that prioritize quads volume.
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