The scissor hop burpee push-up is an advanced bodyweight conditioning exercise that combines a squat thrust, a push-up, an explosive scissor-leg foot hop, and a vertical jump into one continuous sequence. It trains the chest, shoulders, and legs while demanding sustained core stability and driving the heart rate up quickly, making it a staple of high-intensity interval and metabolic conditioning workouts. The scissor hop between the plank and the standing jump is what separates it from a standard burpee, adding an extra coordination and power challenge.
Muscles Targeted
- Primary: Chest, triceps, shoulders, quadriceps, glutes
- Secondary: Core (rectus abdominis, obliques), hamstrings
- Tertiary: Calves, hip flexors
Starting Position
Stand with your feet hip-width apart, arms relaxed at your sides, and core braced. You should have enough open floor space in front of and behind you to jump your feet back into a plank and forward again without obstruction.
Execution Steps
- Squat down and place your hands on the floor just outside your feet, shoulder-width apart
- Kick both feet back in one motion into a high plank, arms extended and body in a straight line from head to heels
- Perform one push-up, lowering your chest to the floor with elbows tracking back, then pressing back up to plank
- Scissor-hop your feet forward: hop one foot up near your hands while the other extends back in a staggered lunge, then quickly reverse the scissor before bringing both feet together under your hips
- Explode upward into a vertical jump, extending your hips fully and reaching your arms overhead
- Land softly with bent knees to absorb the impact
- Immediately drop back into the squat position to begin the next repetition
Form Cues
- Keep the plank rigid: Brace your core hard during the push-up so your hips don't sag or pike
- Land soft: Absorb every landing - both from the scissor hop and the jump - through bent knees and the balls of your feet
- Full push-up depth: Lower your chest close to the floor rather than shortening the range to move faster
- Sync the scissor timing: The hop should be quick and controlled, not a stumble - slow it down until the footwork is clean
- Breathe rhythmically: Exhale on the push-up and the jump, don't hold your breath through the whole sequence
Common Mistakes
- Sagging hips in the plank or push-up: This shifts load onto the lower back instead of the core and chest. Keep a straight line from shoulders to heels throughout.
- Cutting the push-up short: Skipping range of motion to move faster reduces the training effect on the chest and triceps. Slow down and complete each rep fully.
- Landing flat-footed or with locked knees: This increases impact stress on the joints. Land toe-to-heel with soft knees on both the scissor hop and the jump.
- Rushing the scissor footwork: Moving too fast before the pattern is learned causes stumbling and wasted reps. Practice the scissor hop slowly on its own first.
- Knees caving inward on landing: Poor landing mechanics increase knee injury risk. Actively keep the knees tracking over the toes.
Variations
- Standard burpee push-up (no scissor hop): A simpler entry point while learning the plank-to-stand transition
- Burpee with tuck jump: Replaces the scissor hop with a tuck jump for a different power emphasis
- Knee push-up burpee: Performing the push-up from the knees reduces upper-body demand for beginners
- Burpee box jump: Adds a box jump at the top instead of a vertical jump for extra height challenge
- Half burpee (no push-up): Removes the push-up to focus purely on the conditioning and hop elements
Tips for Progression
- Master a strict standard burpee and full-range push-up before adding the scissor hop
- Drill the scissor footwork in isolation, slowly, before combining it with the full sequence
- Increase total reps or shorten rest intervals over time to build conditioning
- Add tempo work (e.g., 20-30 second max-effort intervals) once form is consistent
Training Notes
Use the scissor hop burpee push-up as a high-intensity conditioning or metabolic finisher, 1-2 times per week to allow adequate recovery from the joint impact. Program it in 3-4 sets of 8-12 reps, or as timed intervals of 20-30 seconds of work with 30-45 seconds of rest. It fits best at the end of a strength session or as the centerpiece of a HIIT circuit, not as a primary strength-building movement.