Fitwill stands in solidarity with Ukraine

Jump Split

Jump Split

The Jump Split is a high-intensity plyometric exercise that targets multiple muscle groups and provides a great cardiovascular workout. This exercise involves explosively jumping into a split position, which engages the legs, glutes, core, and even the upper body. It is a challenging move that requires power, balance, and coordination. The primary muscles targeted in the Jump Split are the quadriceps (front of the thigh), hamstrings (back of the thigh), glutes, and calf muscles. These muscles work together to propel you off the ground and control your landing. Additionally, the core muscles are engaged to stabilize the body throughout the movement. Incorporating the Jump Split into your workout routine can help improve lower body strength, power, and endurance. It also promotes agility and improves your ability to generate force quickly, which can be beneficial for sports that require explosive movements like basketball or tennis. To maximize the benefits of the Jump Split, it is essential to maintain proper form throughout the exercise. This includes ensuring that your knees are aligned with your ankles, landing softly to minimize impact on the joints, and engaging the core muscles to stabilize the body. Remember to always warm up before attempting high-intensity exercises like the Jump Split to prevent injuries. You can incorporate dynamic stretches and light cardio activities to prepare your muscles and elevate your heart rate. Start slowly and gradually increase the intensity and speed over time as your fitness level improves. Including the Jump Split in your workout routine can add variety and challenge to your training sessions, helping you reach your fitness goals while having fun. However, it is crucial to listen to your body and modify or omit any exercises that may be too difficult or cause discomfort. Consult with a fitness professional if you have any pre-existing health conditions or concerns. Get ready to elevate your fitness game with the intense and effective Jump Split!


  • Start in a standing position with your feet shoulder-width apart.
  • Jump up and simultaneously bring your right leg forward and your left leg backward, so that you land with your right foot in front and your left foot behind you.
  • Lower your body into a lunge position, with your right knee bent at a 90-degree angle and your left knee nearly touching the ground.
  • Keep your torso upright and your chest lifted throughout the movement.
  • Push off with both feet and jump explosively into the air.
  • While in mid-air, switch the position of your legs, bringing your left leg forward and your right leg backward.
  • Land softly with your left foot in front and your right foot behind you, immediately going into the next repetition.

Tips & Tricks

  • Ensure proper warm-up before attempting jump split to prevent injury
  • Focus on maintaining good form throughout the movement
  • Engage your core muscles to improve balance and stability
  • Gradually progress by increasing the height and distance of the jump split
  • Incorporate variations such as adding a jump or a twist to challenge your muscles in different ways
  • Use a soft landing surface or a mat to minimize impact on the joints
  • Take rest days in between jump split workouts to allow muscles to recover and prevent overuse injuries
  • Properly fuel your body with a balanced diet including carbohydrates for energy and protein for muscle repair
  • Stay hydrated throughout your workout to optimize performance
  • Listen to your body and know your limits to avoid pushing yourself too hard

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot