Split Jump
How to do the 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.
How to program the Split Jump
Sets and reps
As a compound movement, the Split Jump responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Split Jump is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Split Jump into a plan
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Frequently asked questions
What muscles does the Split Jump work?
The Split Jump primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Split Jump?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Split Jump should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
