Split Jump
Primary
Plyometrics
Secondary
Quadriceps, Glutes, Hamstrings
Equipment
None
Difficulty
Intermediate
Type
Squat
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Use for single-leg power development and conditioning. Great for field sport athletes. The Split Jump — a plyometric squat pattern movement — is one of the most effective ways to train your plyometrics, with secondary work on your Hamstrings and Hip Flexors.
Everything You Need to Know About the Split Jump
The Split Jump is a intermediate difficulty exercise that targets your Quadriceps and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for single-leg power development and conditioning. Great for field sport athletes. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate athletes comfortable with lunges and basic plyometrics. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Split Jump
Primary
Secondary
Stabilizers
Split Jump form guide
- 1
Start in a lunge position with right foot forward.
- 2
Lower into a lunge with both knees at 90 degrees.
- 3
Explode upward, switching leg positions in the air.
- 4
Land softly with left foot forward in a lunge.
- 5
Immediately jump again, continuing to alternate legs.
What are the best tips for the Split Jump?
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.
What are common Split Jump mistakes to avoid?
Not jumping high enough to properly switch legs.
Squatting patterns like the Split Jump load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Front knee caving inward on landing.
Letting your knees collapse inward during the Split Jump puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Torso leaning too far forward.
Squatting patterns like the Split Jump load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
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.
Is the Split Jump right for you?
Intermediate athletes comfortable with lunges and basic plyometrics.
How to Program the Split Jump
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-12 total jumps. Rest 45-60 seconds between sets.
What are good alternatives to the Split Jump?
Squat Jump
Lateral Bound
Single-Leg Box Jump
Other Variations
- Split Jump to Stick
- Weighted Split Jump
- Scissor Jump
- Split Jump with Rotation
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Split Jump — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master walking lunges first.
- Land with proper knee alignment.
- Start with fewer reps and progress.