Split Jump

A beginner plyometrics exercise for the quads, done with just your bodyweight.

Main muscles: Quads
Also works: Calves, Glutes and Hamstrings
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Push

How to do the Split Jump

Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
Ensure that the front knee is over the midline of the foot.
Extending through both legs, jump as high as possible, swinging your arms to gain lift.
As you jump, bring your feet together, and move them back to their initial positions as you land.
Absorb the impact by reverting back to the starting position.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Split Jump

Questions

What muscles does the Split Jump work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Split Jump good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Split Jump?

Good alternatives that train the quads: Alternate Leg Diagonal Bound, Double Leg Butt Kick, Fast Skipping or Lateral Bound.

How many sets and reps of the Split Jump should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).