Split Jump Exercise

Split Jump is a dynamic exercise that builds and tones the leg muscles. It works the quadriceps but primarily focuses on the glutes, hamstrings and calves.

This exercise also engages the abdominal muscles of the core section to accommodate shifts in bodyweight and support the lower back.

Split Jump will also improve your level of conditioning, balance, coordination and power.

This is a fantastic exercise to use as a warm up or as part of an interval program for conditioning.

Split Jump Progression & Mobility

  • Assume a long, split stance with the knee of the forward leg directly on top of the foot. Keep your core tight; maintain a strong back position.
  • Drop the knee of the back leg without touching the floor; its knee must be in line with your hip and shoulder. The knee of the forward leg should remain in line with the foot.
  • Push off with both feet and switch positions. As you land, the arm on the same side of the forward leg should come forward. This will engage the upper body to make the exercise more explosive.
  • A variation of Split Jump would be to jump off from the front foot then transition to a reverse lunge upon landing.
  • Repeat the exercise until you have completed the targeted number of reps or time period.

Faults, Form and Technique

The most common fault with Split Jump is having the knee of the forward leg over and past the foot.

This happens when you start out with a shorter stance. There is more pressure on the knee when you push off and it is past the foot.

Keep your body in an upright position. Do not lean forward as this will put pressure on your lower back.

You can perform Split Jump as straight sets such as 3 sets x 15 reps.

You can also apply time under tension principles by performing Split Jump for a specified time period such as 5 sets x 20 seconds to build up conditioning. Keep your rest periods to no more than 45 seconds between sets.

VariationsWalking Lunges, Lunges


How To Do Split Jump (Jumping Lunge)