Split Jump

Split Jumps

Short split jumps, also known as split squat jumps or simply split jumps, are a plyometric exercise that targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. Here’s a step-by-step guide on how to perform short split jumps:

Video Instructions on How to Do Split Jumps

Muscles Targeted:

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves


  1. Starting Position:
    • Begin by standing with your feet shoulder-width apart and your arms at your sides.
  2. Split Stance:
    • Take a step forward with your right foot, ensuring that your knee is bent at a 90-degree angle, forming a lunge position.
    • Your left foot should be positioned behind you with the ball of the foot on the ground and the heel lifted.
  3. Jumping Motion:
    • Lower your body into a lunge position by bending both knees.
    • Explosively push off the ground with both feet, jumping straight up into the air.
  4. Switching Legs:
    • While in the air, quickly switch the position of your legs.
    • Bring your right leg back and your left leg forward, so you land in a lunge position with the opposite leg in front.
  5. Landing:
    • As you land, ensure that both knees are bent at approximately 90-degree angles to absorb the impact.
    • Land softly, with your weight evenly distributed between both legs.
  6. Repeat:
    • Immediately go into the next repetition by explosively jumping again and switching legs in mid-air.
    • Continue the short split jumps for the desired number of repetitions or time.


  • Keep your back straight and your core engaged throughout the exercise.
  • Land softly to reduce impact on your joints.
  • Focus on an explosive and controlled movement.
  • Use your arms for balance by keeping them in a natural position, perhaps slightly bent at the elbows.

Safety Precautions:

  • If you have knee or joint issues, consult with a fitness professional or healthcare provider before attempting this exercise.
  • Start with a lower number of repetitions and gradually increase as your strength and endurance improve.

Incorporate short split jumps into your lower body or full-body workout routine to enhance power, agility, and cardiovascular fitness. As with any exercise, proper form is crucial for effectiveness and injury prevention.