GymPlan AISplit Jump
Split Jump is a beginner compound bodyweight plyometrics that mainly works your quads, with help from your calves, glutes and hamstrings.
How to do the split jump
- Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
- Ensure that the front knee is over the midline of the foot.
- Extending through both legs, jump as high as possible, swinging your arms to gain lift.
- As you jump, bring your feet together, and move them back to their initial positions as you land.
- Absorb the impact by reverting back to the starting position.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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Start your free trialSplit Jump alternatives
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What muscles does the split jump work?
It mainly works your quads; your calves, glutes and hamstrings assist.
How many sets and reps of split jump should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the split jump good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.