Scissor jumps are a plyometric exercise that targets the lower body, specifically the quadriceps, hamstrings, and glutes. This exercise also engages the core muscles and helps improve cardiovascular fitness.
Muscle Groups:
Muscles:
How to perform
Here is a step-by-step guide on how to perform scissor jumps:1. Start by standing with your feet hip-width apart, arms by your sides.
2. Jump up explosively, bringing one foot forward and the other foot back, switching positions in mid-air.
3. Land softly on the balls of your feet with the opposite foot forward and back.
4. Immediately explode back up into the next jump, switching feet positions again.
5. Repeat this movement in a continuous, fluid motion, alternating feet with each jump.
6. Aim to perform the scissor jumps for 30-60 seconds, or for a specific number of reps.
To make this exercise more challenging, you can perform scissor jumps while holding onto dumbbells or incorporate them into a high-intensity interval training (HIIT) circuit. Be sure to land softly to reduce impact on your joints and maintain proper form throughout the exercise.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.