Split Jumping-Jack
A twist on a classic! Split Jumping-Jacks add intensity and coordination to your workout. Lunge into fitness, one jump at a time!
The Split Jumping-Jack mainly works the quads and glutes & hips, with help from the chest and back. No equipment needed: it uses just your bodyweight.
Split Jumping-Jack Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Split Jumping-Jack Variations and Alternatives
How to do the Split Jumping-Jack
Start in a standing position with your feet together and arms by your side. This is the initial position.
In a single motion, jump up and split your legs so that one foot shoots forward and the other goes back, landing in a lunge position with both knees bent at about 90 degrees.
Simultaneously, while you're jumping your legs apart, raise your arms above your head until your hands nearly touch.
Quickly jump up again, bringing your feet back together and lowering your arms to return to the starting position.
Repeat the jump and split your legs in the opposite direction, with the other foot lunging forward.
Continue alternating the forward leg with each jump, maintaining a rhythmic motion and an upright posture. Make sure to land softly to absorb the impact and protect your joints.
For beginners, it might be easier to start slow, focusing on form and coordination, and gradually increase speed and intensity as you become more comfortable with the movement.
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Split Jumping-Jack FAQs
What muscles does the Split Jumping-Jack work?
The Split Jumping-Jack mainly works the quads and glutes & hips, with help from the chest and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Split Jumping-Jack?
None. The Split Jumping-Jack is a bodyweight exercise, so you can do it anywhere.
What workout day should the Split Jumping-Jack go on?
It belongs on leg day in a push/pull/legs routine.
What are some Split Jumping-Jack variations and alternatives?
Similar exercises include the Alternating Hamstring Curl Jack, Astride Jump, Back-Leg Lift Jack and Alternating Battle-Rope Arm Jump-Squat.
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