May 2nd, 2023 6:26 PM Mr. Q Categories: Dumbbell
The jumping scissor squat (AKA: Jumping Scissor Squat) is a compound exercise that combines the traditional squat with a scissor jump. This exercise works the legs, glutes, and core, while also increasing heart rate and improving cardiorespiratory fitness.
Stretch to do prior to exercise:
- Hip flexor stretch
- Hamstring stretch
- Quadriceps stretch
Warmup to do prior to exercise:
- 5-10 minutes of light cardio (jogging, walking, cycling, etc.)
- Bodyweight squats and lunges
How to select the proper weight: Choose a weight that is challenging but allows you to maintain proper form throughout the exercise.
- Hold a dumbbell in each hand at your sides.
- Stand with your feet shoulder-width apart.
- Step your right foot forward and lower your body into a lunge position.
- Jump up explosively, scissoring your legs in midair so that your left foot is forward and your right foot is back.
- Land softly and immediately lower your body into a lunge position with your left foot forward.
- Repeat the exercise, alternating legs with each repetition.
How to reduce difficulty: You can reduce the difficulty of this exercise by performing regular squats or lunges instead of the jumping scissor variation. Additionally, you can reduce the weight of the dumbbells or perform the exercise without any weights.
How to increase difficulty: You can increase the difficulty of this exercise by using heavier dumbbells or adding a jump squat at the end of each repetition.
Number of reps:
- Beginner: 8-10 reps for 2-3 sets
- Intermediate: 12-15 reps for 3-4 sets
- Advanced: 20 reps for 4-5 sets
Estimated time for exercise: 10-15 minutes
Muscle Group(s):Gluteus, Hamstring, Quadriceps
Secondary:Hamstrings, Gluteus Maximus