Split Bound Jump
Explosive lower body power! Jump and switch legs in mid-air for a challenging plyometric exercise. Improve agility and coordination.
The Split Bound Jump mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Split Bound Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Split Bound Jump Variations and Alternatives
How to do the Split Bound Jump
Begin in a split stance with one foot in front of the other, bending both knees to create two 90-degree angles with your legs. The front thigh should be parallel to the ground, and the back knee should be just above the ground, as shown in the first image.
In a swift motion, push off the ground with both feet, jumping and switching the position of your legs in mid-air, like in the second image.
Land gently with the opposite foot in front to return to the split stance, but with legs reversed, as in the third image.
Make sure to engage your core and use your arms to help with balance and power during the jump.
Continue alternating the position of your legs with each jump for the desired number of repetitions or for a timed duration.
Ensure that you warm up before performing this exercise and adjust your intensity according to your fitness level.
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Split Bound Jump FAQs
What muscles does the Split Bound Jump work?
The Split Bound Jump mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Split Bound Jump?
None. The Split Bound Jump is a bodyweight exercise, so you can do it anywhere.
What workout day should the Split Bound Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Split Bound Jump variations and alternatives?
Similar exercises include the Astride Jump, Battle-Rope Split Jump, Broad Long Jump and Dumbbell Split Jump.
Training calculators
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