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Split Jump, starting position 
Split Jump, finishing position
PlyometricsbeginnerBodyweight
Split Jump
Primary
Quadriceps
Secondary
Calves, Glutes, Hamstrings
Equipment
Bodyweight
Level
beginner
Split Jump demonstration
How to Perform
- 1Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
- 2Ensure that the front knee is over the midline of the foot.
- 3Extending through both legs, jump as high as possible, swinging your arms to gain lift.
- 4As you jump, bring your feet together, and move them back to their initial positions as you land.
- 5Absorb the impact by reverting back to the starting position.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
QuadricepsCalvesGlutesHamstrings
Exercise Details
- Category
- Plyometrics
- Force
- push
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Split Jump work?
Split Jump primarily targets the Quadriceps. It also works the Calves, Glutes, Hamstrings as secondary muscles.
What equipment do I need for Split Jump?
Split Jump requires Bodyweight.
Is Split Jump suitable for beginners?
Yes, Split Jump is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Split Jump
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.