Quadriceps
Scissors Jump
A plyometric lunge jump where you switch legs in the air, building explosive power in the quads, glutes and hamstrings.
Energy burned
≈ 36 kcalFor 3 × 8–12, rest 90s · ≈ 6.3 kcal/min
Estimate range 27–46 kcal (±25 %)
Muscle mass worked26 %
Effort during a set11.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Step into a lunge with one foot forward and your back knee bent.
- 2Keep your torso tall and your arms ready.
How to perform
- 1Jump up explosively.
- 2Switch your legs in the air so the other foot lands forward.
- 3Land softly in a lunge with your front knee over the ankle.
- 4Immediately repeat, alternating legs.
