Scissors Jump

A beginner conditioning exercise for the quads, glutes and hamstrings, with no equipment.

Movement guide

Scissors Jump

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusQuads · Glutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Scissors Jump demonstrated on the 3D figure

3D demoScissors JumpBeginner · No equipment

Beginner grade (source-assigned).

Harder option

Split jump (same-leg landing) demonstrated on the 3D figure

3D demoSplit jump (same-leg landing)Intermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Glutes, Hamstrings.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Depth jump to a second box demonstrated on the 3D figure

3D demoDepth jump to a second boxAdvanced · A step

Linear Depth Jump demonstrated on the 3D figure

3D demoLinear Depth JumpIntermediate · Other / check instructions + A bench or box

Side Standing Long Jump demonstrated on the 3D figure

3D demoSide Standing Long JumpBeginner · Other / check instructions

Standing Long Jump demonstrated on the 3D figure

3D demoStanding Long JumpBeginner · No equipment

3D demoStar JumpBeginner · No equipment

Box push-off jump demonstrated on the 3D figure

3D demoBox push-off jumpIntermediate · A step

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Questions people ask

What muscles does the Scissors Jump work?

Mainly the quads, with help from the glutes and hamstrings.

What equipment do I need for the Scissors Jump?

No equipment: your body weight and a little floor space.

Is the Scissors Jump good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Split jump (same-leg landing).

How do I make the Scissors Jump harder?

Progress to the Split jump (same-leg landing), or add load, range or slower lowering once your form is solid.