Primary
Plyometrics
Secondary
Quadriceps, Glutes, Hamstrings
Equipment
None
Difficulty
Intermediate
Type
Squat
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Split jumps develop single-leg power and coordination by requiring explosive leg switches in mid-air. This exercise builds the unilateral power essential for sprinting, change of direction, and any sport involving running. The alternating nature also challenges balance and body control.
When to use it
Use for single-leg power development and conditioning. Great for field sport athletes.
Who it's for
Intermediate athletes comfortable with lunges and basic plyometrics.
Jump high enough to fully switch leg positions in the air, not just shuffling feet. Land with your front knee tracking over your toes and immediately explode into the next rep.
Browse all plyometrics exercises
Also targets: Quadriceps, Glutes, Hamstrings
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Start in a lunge position with right foot forward.
Lower into a lunge with both knees at 90 degrees.
Explode upward, switching leg positions in the air.
Land softly with left foot forward in a lunge.
Immediately jump again, continuing to alternate legs.
Land softly with your front knee over your ankle.
Use your arms to help generate upward momentum.
Keep your torso upright throughout the movement.
Focus on height rather than just switching legs.
Use split jumps for single-leg power development and conditioning. Program 3-4 sets of 8-12 total jumps (4-6 per side) with full recovery. Master walking lunges before adding the jumping component.
Not jumping high enough to properly switch legs.
Squatting patterns like the Split Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Front knee caving inward on landing.
Letting your knees drift away from the intended line during the Split Jump changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Torso leaning too far forward.
Squatting patterns like the Split Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Landing with too narrow a stance.
Your foot position during the Split Jump determines how force transfers through your body. Keep your feet flat with weight distributed evenly — losing contact with the ground means you're losing power and stability.
Intermediate athletes comfortable with lunges and basic plyometrics.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 8-12 total jumps. Rest 45-60 seconds between sets.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Split Jump could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Split Jump
The Split Jump primarily targets the Quadriceps, Glutes, making it an effective exercise for plyometrics development. Secondary muscles worked during the Split Jump include Hamstrings, Hip Flexors, providing additional training stimulus. Stabilizer muscles engaged include Core, Calves.
Our library labels Split Jump as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Split Jump. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Split Jump is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Split Jump include: Squat Jump, Lateral Bound, Single-Leg Box Jump. These exercises target similar muscle groups as the Split Jump and can be used as substitutes based on your equipment availability, gym setup, or training preferences.