Plyometrics

Split Jump

The split jump is a beginner plyometrics exercise for your quads, using just your body weight.

Main muscles
Quads
Also works
Calves, Glutes, Hamstrings
Equipment
Body weight
Level
Beginner
Split Jump, starting position
Start
Split Jump, end position
Finish

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.

Alternatives to the split jump

Bodyweight squat Body weight Reverse lunge Body weight Wall sit Body weight Mountain Climbers Body weight Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells