The jump split is a plyometric exercise where you start in a split-lunge position and explosively jump straight up from that position, landing back in the same split lunge. It is similar to the jump lunge but does not switch legs — building unilateral power and endurance on each leg before switching.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds unilateral leg power
- Develops explosive single-leg endurance
- Trains balance under explosive load
- Carries over to sprinting and jumping
- No equipment needed
- Time-efficient HIIT exercise
How to perform
- Start in a split-lunge position — right foot forward, left foot back, both knees bent at 90 degrees.
- Brace your core. Drop slightly deeper into the lunge to load.
- Explosively jump straight up by driving through both feet.
- Stay in the split-lunge position throughout the jump — do not switch legs.
- Land softly back in the same split lunge with bent knees.
- Immediately drop into the next jump.
- Perform all reps on one side, then switch legs and repeat.
- Aim for 8 to 12 jumps per leg.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary
Hip Flexors
Primary