Split Jump
The Split Jump is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and glutes and hamstrings assist as stabilizers throughout the range of motion.
How to Split Jump
- 1
Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
- 2
Ensure that the front knee is over the midline of the foot.
- 3
Extending through both legs, jump as high as possible, swinging your arms to gain lift.
- 4
As you jump, bring your feet together, and move them back to their initial positions as you land.
- 5
Absorb the impact by reverting back to the starting position.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Split Jump work?
The Split Jump primarily works the Quadriceps. Secondary muscles include the Calves, Glutes, Hamstrings, which assist during the movement.
Is the Split Jump good for beginners?
Yes, the Split Jump is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Split Jump?
You need no equipment — just your bodyweight to perform the Split Jump. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.