Standing Scissors Jump
Jump into fitness with Standing Scissors Jumps! This plyometric exercise builds strength and coordination, all while getting your heart pumping.
The Standing Scissors Jump mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Standing Scissors Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Standing Scissors Jump Variations and Alternatives
How to do the Standing Scissors Jump
Standing Scissors Jump (Plyometrics)
Starting Position:
Stand upright with your feet hip-width apart.
Keep your shoulders relaxed and your arms at your sides.
Movement Instructions:
Jump: Bend your knees slightly and jump off the ground.
Switch Legs: While in the air, bring your right leg forward and your left leg back, crossing them as if performing a scissor motion.
Land Softly: As you land, try to absorb the impact by bending your knees. Ensure your feet land hip-width apart to maintain balance.
Repeat: Immediately jump again, switching the position of your legs—bring your left leg forward and your right leg back.
Tips:
Focus on landing softly to reduce the impact on your joints.
Keep your core engaged throughout the movement for stability.
Start with a few repetitions and gradually increase as you feel more comfortable.
Standing Scissors Jump FAQs
What muscles does the Standing Scissors Jump work?
The Standing Scissors Jump mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Standing Scissors Jump?
None. The Standing Scissors Jump is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Scissors Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Scissors Jump variations and alternatives?
Similar exercises include the Standing 3-Point Hop, Alternating Foot Hopscotch, Alternating Hamstring Curl Jack and Astride Jump.
Training calculators
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