Split Jump

How to do the Split Jump

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.
3. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
4. As you jump, bring your feet together, and move them back to their initial positions as you land.
5. Absorb the impact by reverting back to the starting position.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Dumbbell Seated Box Jump Dumbbell Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell

Harder than the Split Jump

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Split Jump work?

The Split Jump primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Alternate Leg Diagonal Bound, Bench Jump, and Bench Sprint train the same muscle, across 9 equipment types.

What equipment do you need for the Split Jump?

None — the Split Jump is bodyweight, so it works at home, in a hotel room or outdoors. Alternate Leg Diagonal Bound and Bench Jump also need nothing.

Is the Split Jump suitable for beginners?

Yes, the Split Jump is rated beginner. Zercher Squats, Weighted Sissy Squat, and Squat Jerk are the progressions from here.

Where should the Split Jump go in a workout?

Early — the Split Jump is compound, working 4 muscle groups, so run it first or second while you are fresh.

Similar exercises

Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Bench Sprint Other Equipment Depth Jump Leap Other Equipment Double Leg Butt Kick Bodyweight Dumbbell Seated Box Jump Dumbbell