Legs · Bodyweight
Standing Scissors Jump
How to do the standing scissors jump, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Start in a split stance with one foot forward and one back. Drop into a slight lunge, then explode straight up and switch your legs in midair, landing in the opposite split stance. Absorb the landing softly and immediately jump again into the next switch.
- 1Feel your quads and glutes drive the explosive jump
- 2Land softly through the balls of your feet and bent knees
- 3Keep your chest tall and core tight in the air
Common mistakes
- Do not land with stiff, locked-out legs
- Avoid letting your front knee cave inward on landing
- Do not hunch forward as you switch legs
Muscles worked
The standing scissors jump mainly works the quads and glutes, with the hamstrings, calves, lower abs, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower AbsSupport
- Hip FlexorsSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the standing scissors jump for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.