Split Jump
How to do the Split Jump with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Body Only
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.
Log it, see it on your body.
Every Split Jump set you log feeds Ascend's anatomy heatmap — so your quads volume is visible at a glance — and counts toward your bodyweight-strength tier.
More quads exercises
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