Split Jump

Exercise Summary
Primary Muscle(s) Quads
Secondary Muscle(s) Calves, Glutes, Hamstrings
Equipment Bodyweight
Emphasis Compound
Type Push

Split Jump Instructions

  • The core is braced and engaged. Shoulders are pinned back with your eyes fixated straight ahead.
  • Split your feet: left leg forward and right leg back. Place your shoes roughly 2 feet apart.
    • You are in a soft, supple athletic position. 
  • Dip your body slightly down then explode up.
  • While in the air, reverse your leg position. Your arms will move as well. 
  • Land softly in the starting position.


  • This is an athletic, rhythmic motion.
  • At landing, if you can hear your feet hitting the floor, land softer.
  • Don't aim for reps when performing this exercise, seek powerful, explosive jumps and landing in a soft, supple athletic position. 
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