Hominin · exercise
Split Jump
Split Jump is a beginner plyometrics exercise using body only. It works the quadriceps, with help from the calves, glutes and hamstrings.
beginnerbody onlypush movementcompoundplyometrics
- Main muscles
- quadriceps
- Also works
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Double Leg Butt Kick · body only, beginner
- Fast Skipping · body only, beginner
- Rocket Jump · body only, beginner
- Scissors Jump · body only, beginner
- Single Leg Butt Kick · body only, beginner
- Standing Long Jump · body only, beginner
- Star Jump · body only, beginner
- Bench Jump · body only, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).