The Mid-Air Leg Swap Lunge Launch

Trail Log · Movement Breakdown

The scissors jump is a plyometric lunge variation where you alternate your leg positions mid-air, switching from a right-leg-forward lunge to a left-leg-forward lunge with each explosive jump. It's like your legs are playing an extremely athletic game of rock-paper-scissors, except both legs always choose scissors and the prize is stronger quads.

You start in a lunge position with one foot forward, that knee bent, and your back knee nearly touching the floor. Make sure your front knee stays over the midline of your front foot — if it drifts forward past your toes, you're putting unnecessary stress on your knee joint, which has not signed up for that. From this loaded position, you extend both legs and jump as high as possible, swinging your arms to gain elevation.

At the peak of your jump — and there needs to actually be a peak, not just a hopeful little hop — you switch your leg positions, moving your front leg back and your back leg forward. As you land, absorb the impact through your legs by sinking right back into a lunge position on the opposite side. Then immediately explode upward again, switching legs each time. This continuous cycle of jumping, switching, and landing builds explosive leg power, dynamic balance, and the kind of quick feet that serve you in any sport requiring rapid direction changes. It's also an absolutely brutal conditioning exercise that'll have your lungs begging for mercy after just a few reps.