Scissor jumps are a plyometric exercise where you jump from a split-lunge position, switch legs mid-air, and land in the opposite split-lunge — functionally identical to the jump lunge. They build explosive single-leg power and cardiovascular conditioning.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Builds explosive single-leg power
- Excellent cardiovascular conditioning
- Develops balance and coordination
- Carries over to sprinting and change-of-direction speed
- No equipment needed
- Time-efficient HIIT exercise
How to perform
- Start in a split-lunge position — right foot forward, left foot back, both knees bent.
- Explode upward, swinging your arms for momentum.
- Switch legs in mid-air — left foot forward, right foot back.
- Land softly in the opposite lunge with bent knees.
- Immediately explode into the next jump. Continue alternating.
- Keep your torso upright throughout. Land quietly.
- Perform for time or reps. Aim for 10 to 20 jumps total.
- If the switch is too difficult, start with step-back alternating lunges.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary