Split Jump

Split Jump is a compound plyometrics exercise using body only that trains the quadriceps.

Open in MyoAmigo →

Primary muscles: Quadriceps

Secondary muscles: Calves, Glutes, Hamstrings

How to do it

1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
2. Ensure that the front knee is over the midline of the foot.
3. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
4. As you jump, bring your feet together, and move them back to their initial positions as you land.
5. Absorb the impact by reverting back to the starting position.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Split Jump from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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