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Quadriceps · Intermediate

Split Jumps

Plyometric lower-body drill developing power, rhythm, and landing control.

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Split Jumps demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Bodyweight

Sets × reps

4 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Begin in a split stance with both knees slightly bent and the torso upright.
  2. 02Lower into a shallow lunge to load both legs.
  3. 03Jump explosively and switch the leg positions in the air.
  4. 04Land softly in the opposite split stance with both knees aligned over the feet.
  5. 05Absorb the landing and continue rhythmically only while posture and control remain consistent.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionAlternating Dumbbell Split JumpHarder progressionSplit Jump to BoxHarder progressionJump Lunge To Feet JackRelated variationSmith Machine Split-Stance Jump

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat JumpComparable substituteBox JumpComparable substituteDumbbell Squat Jump

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