Legs / Beginner / Compound (multi-joint)

Split Jump

An explosive bodyweight exercise for the quads, with the calves, glutes and hamstrings assisting.

At a glance

Primary

Quads

Secondary

Calves, Glutes, Hamstrings

Equipment

Bodyweight

Movement pattern

Jump / plyometric

Level

Beginner

Type

Legs, Compound (multi-joint), One side at a time, Explosive

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

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

• ✗ Back knee slamming the floor.

  Why it hurts: The impact bruises the knee and irritates the joint.

  ✓ Instead: Keep the jump smaller and land softly with both knees bent.

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