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Split Jump

QuadsBodyweightBeginnerCompound
Split Jump — start position
Start
Split Jump — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryCalves, Glutes, Hamstrings

How to do it

  1. 01

    Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.

  2. 02

    Ensure that the front knee is over the midline of the foot.

  3. 03

    Extending through both legs, jump as high as possible, swinging your arms to gain lift.

  4. 04

    As you jump, bring your feet together, and move them back to their initial positions as you land.

  5. 05

    Absorb the impact by reverting back to the starting position.

In the app

Split Jump needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight
With other
With machine

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