Split jump: How to Do It, Muscles Worked

Step by step

Start in a lunge, front knee over your foot.
Jump straight up, swinging your arms.
Land softly back in the lunge, knees bent.

What you should feel

Power in your front thigh and glutes; your front knee should not cave in or ache.

Common mistake

Letting the front knee collapse inward; push it out over your middle toes.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Quads Glutes

Helps

Hamstrings Calves

Equipment

Body weight

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Box jumpQuads, Glutes

Squat jumpQuads, Glutes

Standing long jumpQuads, Glutes

Star jumpQuads, Calves

Tuck jumpQuads, Hip flexors

Diagonal boundQuads, Glutes

Questions

What muscles does the split jump work?

Split jump mainly works your quads and glutes. It also helps your hamstrings and calves.

Can I do the split jump at home?

Yes. You only need your body weight and a little floor space.

How many sets and reps of the split jump?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Split jump