Smart Workout Diary

Split Jump

The split jump is a plyometric lower-body exercise that alternates the legs in a lunge position while jumping explosively. It primarily targets the quadriceps and glutes, with support from the calves and core. It can help develop lower-body power, coordination, balance, and conditioning.

Demonstration

Split Jump — demonstration 1
Split Jump — demonstration 2

Instructions

  1. Stand tall in a split stance with one foot forward and the other behind, about hip-width apart.
  2. Lower into a lunge by bending both knees, keeping the front knee aligned with the toes and the torso upright.
  3. Push forcefully through both feet and jump straight up.
  4. Switch leg positions in the air, bringing the rear leg forward and the front leg back.
  5. Land softly in a lunge with bent knees, then immediately stabilize your balance.
  6. Repeat under control, keeping the knee tracking in line with the toes on every landing.
Muscle Group
Quads
Other Muscle Groups
Glutes, Calves
Type
Plyometric
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Land quietly: absorb each landing by bending the hips, knees, and ankles.
  2. Keep your torso tall and your pelvis stable; avoid leaning far forward or twisting.
  3. Start with a small jump and pause between repetitions if you cannot control the landing.
Exercise library