Split Squat Jump (Scissor Jump)

ExtrasBW

An alternating split-stance jump where the legs switch position mid-air (scissor action), combining single-leg power development with a plyometric conditioning effect.

Demo: NSCA education series

Sets

4

Reps

8-12 total (alternating)

Rest

1:15

Contraindications

Avoid with knee pain (especially patellar tendon issues) or hip flexor strains. High impact on the front knee — regress to reverse lunge if painful.

Setup

Start in a split stance, front knee over ankle, back knee bent, torso upright.

Execution

  1. 1Drop slightly into the split stance to load both legs
  2. 2Explosively jump straight up, driving through both legs
  3. 3Switch leg positions in mid-air (scissor the legs)
  4. 4Land softly in the opposite split stance, absorbing with bent knees
  5. 5Repeat continuously, alternating legs each rep

Key cues

  • Jump straight up, not just switch feet on the ground
  • Full extension of the front leg at the top
  • Land soft in the new split position
  • Keep the torso tall throughout

Common faults

  • Not gaining enough height, becoming a shuffle instead of a jump
  • Front knee collapsing inward on landing
  • Landing with the front foot too far forward (overstriding)
  • Losing balance switching legs mid-air

Tweaks

  • Add dumbbells at sides for loaded split squat jumps
  • Slow the eccentric landing phase for control-focused variant
  • Perform for time as a conditioning finisher

Regressions

Squat Jump (Bodyweight)

Muscles

Primary: Quadriceps, Glutes, Hip Flexors

Secondary: Hamstrings, Calves, Core

Notes

Primary energy system: lactic when done for reps/conditioning; alactic for low-rep power sets. Also called 'scissor jump' or 'jump lunge' in various strength literature.

Sources

Attribution: NSCA