Exercise

Split Jump

Also known as: split squat jump, plyo lunge, jumping split squat

Split Jump is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: biceps femoris and medial gastrocnemius. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPush

CategoryPlyometrics

Muscles worked

Primary

Vastus lateralis Vastus medialis Gluteus maximus

Secondary

Biceps femoris Medial gastrocnemius

How to do it

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.