Standing Scissors

Perform standing scissors to boost cardio fitness and leg power. This dynamic plyometric exercise targets your lower body for improved agility and

IntermediatePlyometrics Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Standing Scissors

Compound

Single Leg Stand

Plyometrics · Body weight

Beginner

Compound

Cable Standing Jab

Plyometrics · Cable

Intermediate

Description

A standing scissors exercise is a cardio workout which involves standing with feet hip-width apart and jumping to cross one foot in front of the other, then jumping to return to the starting position.

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How to do Standing Scissors

01
Setup
Stand tall with your feet hip-width apart, arms relaxed at your sides or bent at 90 degrees as if preparing to run.
02
Setup
Engage your core slightly and keep your gaze forward, maintaining a neutral spine throughout the movement.
03
Jump explosively, simultaneously crossing your right foot in front of your left and your left arm forward, while your right arm goes back.
04
Immediately jump again, switching the position of your feet and arms so your left foot crosses in front of your right, and your left arm goes back.
05
Continue alternating these cross-over jumps rapidly, maintaining a light and springy rhythm on the balls of your feet.

Tips

Focus on soft landings to protect your joints and maintain a fluid, continuous rhythm throughout the exercise.
Keep your core engaged to stabilize your torso and prevent excessive rocking, which helps transfer power efficiently.
Coordinate your arm swing with your leg movements, mimicking a sprinting motion to enhance momentum and improve overall balance.
Increase your speed and the height of your jumps as you become more comfortable to elevate the cardio and plyometric challenge.

Common mistakes

Landing flat-footed can strain your joints; instead, land lightly on the balls of your feet and allow your ankles and knees to absorb the impact.
Neglecting arm movement reduces efficiency and balance; coordinate your arm swing with your leg crosses to enhance power and stability.
Rounding your back or hunching over can compromise spinal alignment; maintain an upright posture with an engaged core throughout the exercise.

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Questions

Is Standing Scissors good for beginners?

Standing Scissors is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Standing Scissors?

You need Body weight to perform Standing Scissors. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Standing Scissors?

Focus on soft landings to protect your joints and maintain a fluid, continuous rhythm throughout the exercise. Keep your core engaged to stabilize your torso and prevent excessive rocking, which helps transfer power efficiently. Coordinate your arm swing with your leg movements, mimicking a sprinting motion to enhance momentum and improve overall balance. Increase your speed and the height of your jumps as you become more comfortable to elevate the cardio and plyometric challenge.

What are common mistakes when doing Standing Scissors?

Landing flat-footed can strain your joints; instead, land lightly on the balls of your feet and allow your ankles and knees to absorb the impact. Neglecting arm movement reduces efficiency and balance; coordinate your arm swing with your leg crosses to enhance power and stability. Rounding your back or hunching over can compromise spinal alignment; maintain an upright posture with an engaged core throughout the exercise.