Step by step instructions, muscle activation and variants for the Scissors Jump.
Explosive plyometric exercise in which you alternate legs in a rapid scissoring action — like a jumping lunge — to develop lower body power, coordination, and cardiovascular endurance. The continuous alternating pattern keeps the heart rate elevated while loading the quads and glutes.
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The Scissors Jump is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.