Split Jump

Split Jump — Start position — Start position

Split Jump — End position — End position

Region: Knee & Thigh
Equipment: Body Only
Category: Plyometrics
Level: Beginner
Mechanic: compound
Force: push

Muscles worked

quadriceps
calves
glutes
hamstrings

Filled = primary · Outlined = secondary

Source: Free Exercise DB (public domain)

How to perform

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.

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