A beginner plyometrics exercise done using just your bodyweight that mainly works the quadriceps, with help from the calves, glutes and hamstrings. 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.
Updated
Primary
Quadriceps
Secondary
Calves, Glutes, Hamstrings
Equipment
Bodyweight
Level
beginner
Split Jump demonstration
Split Jump, starting positionSplit Jump, finishing position
How to Perform
1Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
2Ensure that the front knee is over the midline of the foot.
3Extending through both legs, jump as high as possible, swinging your arms to gain lift.
4As you jump, bring your feet together, and move them back to their initial positions as you land.
5Absorb the impact by reverting back to the starting position.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
