Split Jacks

Split Jacks

Split Jacks is a high-intensity, dynamic exercise that targets multiple muscle groups while also increasing heart rate and improving cardiovascular endurance. This exercise requires little to no equipment, making it an ideal option for both home and gym workouts. Split Jacks work the lower body, including the quadriceps, hamstrings, glutes, and calves. Additionally, they engage the core muscles for stability and balance. The exercise also incorporates an element of plyometrics, which helps to enhance explosive power and athletic performance. To perform Split Jacks, start by standing tall with your feet together and arms resting by your sides. From here, jump and simultaneously split your legs, taking one foot forward and one foot backward. As you jump, raise your arms overhead and bring them back down to your sides as you land with soft knees. Reverse the position of your legs on the next repetition. The key to effective Split Jacks is to maintain proper form throughout the exercise. Keep your chest up, shoulders back, and engage your core to maintain stability. Try to land on the balls of your feet to reduce impact and protect your joints. As you become more comfortable and confident, increase the speed and intensity of your jumps to further challenge yourself. Incorporate Split Jacks into your workout routine to elevate your heart rate, burn calories, and strengthen your lower body muscles. They can be used as part of a dynamic warm-up, included in a circuit training session, or performed as a standalone cardio exercise. Start with a few sets of 10 to 15 repetitions and gradually increase the intensity and duration as your fitness level improves. Enjoy the benefits of Split Jacks and take your fitness journey to a new level!


  • Start by standing with your feet together and your arms relaxed at your sides.
  • Jump and simultaneously spread your legs out to the sides while raising your arms above your head.
  • As you jump, bring your legs back together and lower your arms back to the starting position.
  • Continue repeating the jumping motion, alternating the leg that goes out first.
  • Keep your core engaged, maintain a good posture, and breathe regularly throughout the exercise.
  • Perform the exercise at a pace that challenges you, but without sacrificing proper form.
  • For a low-impact variation, step one foot out to the side at a time instead of jumping.

Tips & Tricks

  • Start with a proper warm-up to prepare your muscles and joints for the exercise.
  • Engage your core throughout the exercise to maintain stability and control.
  • Land softly and quietly to reduce impact on your joints and minimize the risk of injury.
  • Keep your chest lifted and shoulders relaxed to maintain proper posture.
  • Control your breathing by inhaling deeply as you jump and exhaling as you land.
  • Focus on the quality of your movement rather than the speed. Slow and controlled is better than fast and sloppy.
  • Modify the exercise by reducing the range of motion or intensity if needed, especially for beginners.
  • Add variety by alternating between Split Jacks and traditional jumping jacks to challenge different muscle groups.
  • Listen to your body and take breaks as needed. Pushing yourself is important, but not at the risk of overexertion or injury.
  • Stay consistent and incorporate Split Jacks into your regular workout routine for maximum benefits.


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