How to do the Scissors Jump

Steps

1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
2. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
3. As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
4. As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

Tracking it in OneRep

Add the scissors jump to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.