Body weight
Scissor jump
Scissor jump mainly works your quads and glutes. It also helps your hamstrings and calves.
Step by step
- Get into a lunge with your front knee over your foot.
- Jump high, swinging your arms, and switch legs in the air.
- Land in a lunge, absorbing the impact, and repeat.
What you should feel
A burn and spring in your thighs and glutes. Your front knee should not cave in or hurt.
Common mistake
Front knee collapsing inward; keep it lined up over your middle toes.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Box jumpQuads, Glutes
Squat jumpQuads, Glutes
Standing long jumpQuads, Glutes
Split jumpQuads, Glutes
Star jumpQuads, Calves
Tuck jumpQuads, Hip flexorsQuestions
What muscles does the scissor jump work?
Scissor jump mainly works your quads and glutes. It also helps your hamstrings and calves.
Can I do the scissor jump at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the scissor jump?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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