Standing Scissors
Description
Standing scissors is a cardio drill where you alternate front and back leg positions in rapid jumping or stepping motions — like a small split jump. It builds calf endurance, hip flexor strength, and cardiovascular conditioning. It is similar to split jacks but typically without the arm pattern.
Muscle Group
Equipment Required
Standing Scissors Instructions
- Stand tall with feet together. Arms relaxed at your sides or bent at 90 degrees.
- Jump and split your feet front-to-back into a short split stance — right foot forward, left foot back.
- Quickly jump and switch — left foot forward, right foot back.
- Continue alternating rapidly. Stay on the balls of your feet.
- Land softly with each switch. Pump your arms naturally for balance.
- Maintain a controlled rhythm.
- Perform 30 to 60 seconds per set.
- For more intensity, lower deeper into each split position.
Standing Scissors Form & Visual
Standing Scissors Benefits
- Builds calf and hip flexor endurance
- Develops coordination and rhythm
- Excellent cardiovascular conditioning
- No equipment needed
- Time-efficient HIIT exercise
- Easy to scale by adjusting tempo
Standing Scissors Muscles Worked
- Calves
- Quadriceps
- Hip flexors
- Hamstrings
- Core (stabilizer)
Standing Scissors Variations & Alternatives
- Split Jacks
- Scissor Jumps
- Astride Jumps
- Jump Lunge
- Power Scissors
