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.
Where the Split Jump fits
The Split Jump shows up in training built around a specific goal. See how it fits:
More quads exercises
Split Jump: common questions
What muscles does the Split Jump work?
The Split Jump primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the Split Jump suitable for beginners?
Yes. The Split Jump is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Split Jump?
None. The Split Jump is a bodyweight exercise, so you can do it without any equipment.
Is the Split Jump a compound or isolation exercise?
The Split Jump is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Split Jump with correct form?
Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground. Follow the full step-by-step above for the complete movement.
Log your Split Jump sets, free.
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