Also known as: Scissor lunges, jumping scissor lunges, alternating jump lunges
Intermediate
None (Bodyweight)
Plyometric power development
Description
Scissor jumps are a dynamic bodyweight plyometric exercise that involves jumping and alternating leg positions in a scissor-like motion. This compound, cardio-strength exercise develops lower body power, coordination, and endurance.
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Overview
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Prerequisites
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Execution
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Safety
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Progressions
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Pro Tips
Overview
Benefits
Physical Benefits
- Lower Body Strength - Develops quadriceps, hamstrings, and glutes through dynamic resistance and explosive movement
- Cardiovascular Endurance - Elevates heart rate quickly, improving oxygen efficiency and stamina
- Coordination - Enhances neuromuscular coordination by requiring precise timing and body awareness
Performance Benefits
- Power Development - Builds explosive strength needed for jumping, sprinting, and quick direction changes in sports
- Metabolic Conditioning - Creates significant metabolic demand, aiding in fat loss and improving overall fitness capacity
- Athletic Agility - Improves the ability to quickly generate force and change body positions, translating to better sports performance
Unique Benefits
- Combines strength, cardio, and coordination in a single exercise, making it time-efficient
Muscles Worked
Primary Muscles
- Quadriceps: Generate primary force for jumping and stabilize knee during landing
- Glutes: Provide hip extension power during jump phase
- Hamstrings: Control deceleration during landing and assist in hip extension
Secondary Muscles
- Calves: Assist in ankle plantarflexion during push-off
- Core muscles: Stabilize torso throughout movement
- Hip flexors: Assist in leg movement during airborne phase
- Adductors: Provide stability during lateral movement
Prerequisites
Prerequisites
Equipment Needed:
None (Bodyweight)
Physical Requirements
- Basic single-leg balance and stability
- Sufficient lower body strength to perform regular lunges
- Adequate ankle, knee, and hip mobility
Prior Knowledge
- Mastery of static lunges and bodyweight squats
- Understanding of proper landing mechanics (soft knees, controlled landings)
- Familiarity with basic plyometric concepts (load-explode pattern)
Execution
Execution
Starting Position
- Stand with feet hip-width apart
- Core engaged, chest up, shoulders back and relaxed
- Arms at sides or in athletic position (slightly bent at elbows)
- Weight evenly distributed between both feet
Movement Pattern
- From standing position, step one foot forward and one foot back into a split stance (lunge position)
- Lower into a lunge, keeping front knee aligned with ankle
- Explosively push through both feet to jump straight up
- While in the air, switch leg positions (back leg comes forward, front leg goes back)
- Land softly in opposite lunge position with knees slightly bent
- Continue alternating legs with each jump
Form Cues
- Land softly with knees slightly bent to absorb impact
- Maintain upright torso throughout the movement
- Front knee should track in line with toes, not caving inward
- Focus on explosive power from both legs
Safety
Safety
Common Mistakes
Landing with stiff legs
What it looks like: Stiff, jarring landings with locked knees
Why it's problematic: Creates excessive impact force on joints
How to correct it: Focus on landing with "soft knees" and hips slightly back
Front knee tracking inward
Looks like: Knee collapses toward midline during landing
Why it's problematic: Creates shearing forces on knee ligaments
How to correct: Actively push knee outward in line with foot
DO NOT PERFORM IF....
- Individuals with acute knee, hip, or ankle injuries should avoid this exercise
- Those with severe osteoarthritis may need to modify or choose alternatives
Progressions
Progressions
Beginner:
- Simpler Version: Static alternating lunges without the jump
- Key focus: Proper lunge form and balance in each position
Intermediate:
- Standard scissor jumps with moderate height
- Additional elements: Adding arm swing for momentum
Advanced:
- Higher jumps with faster transitions
Pro Tips
Pro Tips
Technical Mastery
- Use arm swing (forward and up) to increase jump height
- Keep gaze focused forward to maintain balance
- Squeeze glutes at top of jump for improved stability
Programming Tips
- Best incorporated at the beginning of a workout after warm-up
- Excellent as part of a plyometric circuit or HIIT routine
- Optimal programming: 3-4 sets of 10-20 reps or 30-45 seconds
Expert Insights
- Try small "reset jumps" between main jumps if coordination is challenging
- For maximum power development, focus on height rather than speed
