A beginner plyometrics exercise done using just your bodyweight that mainly works the quadriceps, with help from the glutes and hamstrings. 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.
Updated
Primary
Quadriceps
Secondary
Glutes, Hamstrings
Equipment
Bodyweight
Level
beginner
Scissors Jump demonstration
Scissors Jump, starting positionScissors Jump, finishing position
How to Perform
1Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
2Ensure 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.
3As 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.
4As you land, absorb the impact through the legs by adopting the lunge position, and repeat.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
