Split jacks are a hybrid cardio exercise combining a split-stance jumping jack pattern. You alternate which foot is forward in a small split stance while raising and lowering your arms like a jumping jack. They build coordination, leg endurance, and cardiovascular conditioning with a unique movement pattern.
Muscle Group
Calves, Cardio, Glutes, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Combines coordination, cardio, and leg endurance
- Builds quad and calf endurance
- Develops timing and rhythm
- No equipment needed
- Engaging variation on standard jumping jacks
- Excellent warm-up or HIIT exercise
How to perform
- Stand tall with feet together, arms at your sides.
- Jump and split your feet front-to-back into a short split stance — right foot forward, left foot back.
- Simultaneously raise your arms out and up overhead like a jumping jack.
- Jump and switch feet — left foot forward, right foot back.
- Lower your arms back to your sides as you switch feet, then raise them again on the next switch.
- Continue alternating front foot rapidly. Move at a brisk pace.
- Stay on the balls of your feet. Land softly.
- Perform for 30 to 60 seconds per set.
FRONT VIEW
BACK VIEW
Abs
Primary
Calves
Primary
Hip Flexors
Primary
Quadriceps
Primary