plyometrics
Scissors Jump
Works the quadriceps, with no equipment.
Specification
| Equipment | body only |
| Primary muscles | quadriceps |
| Secondary muscles | glutes, hamstrings |
| Mechanic | compound |
| Force | push |
| Level | beginner |
| Category | plyometrics |
How to do it
- 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. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
- As 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.
- As you land, absorb the impact through the legs by adopting the lunge position, and repeat.