Legs · Bodyweight · Compound · Beginner
Split Jump
PrimarySecondary
- Main muscles
- Quads
- Also working
- Calves, Glutes, Hamstrings
How to do it
- 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.
Swaps on other equipment
Each has the quads as its main muscle and is also a push, on a different piece of equipment.
Other quad exercises
- Speed Squats · Barbell
- Split Clean · Barbell
- Split Jerk · Barbell
- Split Squat with Dumbbells · Dumbbell
- Squat Jerk · Barbell
- Squat with Bands · Barbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake