Scissors Jump
- Works
- Quads, plus glutes and hamstrings
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Compound
How to do it
Setup. 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.
Cues
- Lunge stance, front knee over the foot.
- Jump high, swing the arms.
- Switch legs in the air.
- Land soft, sink into the lunge.
Common mistakes
- Front knee caving in.
- Landing with a stiff back leg.
Where to start
Sets3-4
Reps6-10 each side
Rest1.3 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.