Split Jump

Split Jump is a beginner-level compound in the plyometrics category that primarily works the quads. It also recruits the calves, glutes and hamstrings. It is performed with bodyweight.

How to do it

1. 1Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
2. 2Ensure that the front knee is over the midline of the foot.
3. 3Extending through both legs, jump as high as possible, swinging your arms to gain lift.
4. 4As you jump, bring your feet together, and move them back to their initial positions as you land.
5. 5Absorb the impact by reverting back to the starting position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.