How To Do Split Jumps

Chris Freytag demonstrating Split JumpsSplit Jumps are a plyometric exercise that strengthens the glutes and leg muscles as well as providing cardiovascular benefits. A plyometric exercise uses explosive movements to build strength and to condition the muscles and heart. The exercises themselves are forms of jumping. You perform an explosive movement and each time you land, your muscles get a stretch allowing you to jump with a little more power the next time. If you learn how to do Split Jumps you will have a basic plyometric move in your routine that only requires a few repetitions to be effective for great cardio benefits and a high calorie burn!



Plyometrics used to be used mostly by athletes to improve performance. Fitness professionals everywhere started to see the benefits for everyone and, consequently, you will now find them in many different types of workouts. Split Jumps will help you strengthen the muscles of your legs and your glutes. As you explode into the jump you engage the leg muscles to lift you, but more importantly the legs and glutes are going to help you land properly so that you don’t put too much pressure on your knees or joints. To top it off, by engaging your core body you will also help lessen the impact of the jump, providing you with one powerhouse move!

Split Jumps, like all plyometrics, are the perfect balance between strength and cardio. It is the type of move that will give you the “two for one” sale on fitness! Make sure you fit this move and other moves like it into part of your fitness routine. Try it out in our 10-Minute Fat Blast Workout!

Here are the steps to performing Split Jumps

1) Stand tall with your feet hip distance apart. Hands are in front of the chest hand on fist. Take a large step forward with one foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.

2) Lower the back knee slightly and jump to switch the feet.  While in the air front foot comes back and back foot comes to the front.  Land in a bent knee lunge. Repeat.

Targets: glutes, hamstrings, quads

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