Exercise guide
Scissors Jump
Scissor Jumps are plyometric jumping lunges in which the legs switch positions while airborne. The quadriceps, glutes, and hamstrings create the jump and absorb the landing.
Training context
Benefits of Scissor Jumps
The exercise trains unilateral leg power, coordination, and repeated landing control. It is more demanding than regular split squats or reverse lunges.
Use bodyweight and low repetition sets until both landing positions are equally stable. A shorter lunge depth is appropriate when the rear knee or balance becomes difficult to control.
Technique overview
Land in the lunge before jumping again
Begin in a balanced split stance and lower only as far as control allows. Drive through both legs, switch their positions in the air, and land softly with the knees bent. Stabilize the new stance before beginning another jump.
Treat this as an overview and use a range, pace, and setup you can control.