Scissor Jump

The scissor jump, also called a split jump or jump lunge, is a plyometric exercise performed from a staggered lunge stance, jumping explosively and switching leg positions in the air before landing in the opposite split stance. It trains explosive power in the quadriceps, glutes, and hamstrings while demanding significant landing control from the hips, knees, and ankles. Because each rep requires an in-air leg switch, it also builds coordination and single-leg stability that a standard jump squat does not.

Muscles Targeted

• Primary: Quadriceps, glutes
• Secondary: Hamstrings, calves
• Tertiary: Core and hip stabilizers

Starting Position

Stand with your feet staggered in a split-lunge stance, one foot forward and one foot back, both knees bent to roughly 90 degrees. Keep your torso upright, front knee tracking over your ankle, and arms bent at your sides ready to drive upward.

Execution Steps

1. Set up in a staggered split stance with your front knee stacked over your ankle
2. Drop slightly deeper into the lunge to load your legs before jumping
3. Drive explosively off both feet, extending your hips, knees, and ankles
4. Switch your leg positions in the air, bringing the back leg forward and the front leg back
5. Land softly on the balls of your feet in the opposite split stance, bending both knees to absorb the impact
6. Reset and repeat immediately, alternating leg positions on every jump

Form Cues

• Land quietly, absorbing force through your ankles, knees, and hips
• Keep your front knee tracking over your toes on landing, not caving inward
• Keep your torso upright and core braced rather than leaning forward
• Drive your arms upward to help generate momentum on the jump
• Keep ground contact time short between landing and the next rep

Common Mistakes

• Landing with stiff, locked knees: This sends impact straight into the joints. Bend the knees on landing to absorb force.
• Taking too large a step on the switch: Overreaching the front foot on landing places excess stress on the knee. Keep the split stance moderate in length.
• Rushing the reps without control: Sacrificing landing mechanics for speed raises injury risk. Prioritize clean landings over pace, especially when learning the movement.
• Leaning too far forward: This shifts load off the glutes and onto the lower back, reducing power output. Keep the chest up throughout.

Variations

• Reverse lunge to scissor jump: Add a controlled reverse lunge before each jump to build strength alongside power
• Weighted scissor jump: Hold light dumbbells once bodyweight form is solid to add resistance
• Split squat: A non-jumping regression that grooves the same stance and knee tracking without impact
• Lateral bound: A frontal-plane alternative that develops similar explosive qualities

Tips for Progression

• Master bodyweight split squats and reverse lunges before adding the jump and landing component
• Start with fewer reps, around 6-8, focusing on landing quality, then add reps as control improves
• Progress from continuous jumps to sticking each landing for a full second before the next rep
• Increase jump height or distance gradually once landing mechanics are consistent

Training Notes

Use scissor jumps as a lower-body power exercise one to two times per week, placed early in a session while your legs are fresh, for 2-4 sets of 6-10 reps per side with full recovery of 60-90 seconds between sets. Because it is a high-impact plyometric movement, avoid pairing it with other heavy jumping work on the same day and build a base of squat and lunge strength before adding it to a program.