Scissor Kicks
A core and hip-flexor exercise alternating crossing leg motions, challenging the lower abs, coordination, and trunk stability while maintaining controlled breathing.
INTERMEDIATE
Side Lunge Jump-Off
Side Lunge Jump-Off is a lower body workout targeting glutes, quads, hamstrings, and abs. This exercise is also good to develop hip mobility and flexibility.
Demonstration Video
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Target Muscles
Instructions
- Stand tall, feet shoulder-width apart. Hold a dumbbell in each hand. Take a big step to the side with one foot. Pull your hips back, bend your knee and sit up. As you lower your body, bring the dumbbells to the floor on either side of your front leg.
- Jump off the ground and vice versa, landing to return to a side lunge.
Tips
- Try not to round your back during a side lunge.
- Keep your weight centered on your back heel to help you jump sideways.
- Jump as high as possible and far to the side.
Alternative Exercises
Plank w Single Leg Raises
A stability-focused plank variation lifting one leg at a time to increase core engagement, glute activation, and balance demands.
Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
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