Exercise guide
Jumping Split Jack
- Beginner
- Compound
- Timed hold
- Back
- Chest
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
A dynamic plyometric movement that combines a jumping jack with a split-stance lunge to improve cardiovascular endurance and lower body power. This exercise targets the legs and shoulders while challenging core stability through rapid, alternating footwork.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and arms resting at your sides.
- Engage your core and maintain an upright posture with your chest lifted.
- Ensure you have a clear space to jump forward and backward safely.
How to do it
- Jump upward, splitting your legs so one foot lands forward and the other back in a shallow lunge position.
- Simultaneously swing your arms out to the sides and overhead in a wide arc.
- Immediately jump again, reversing your leg positions while bringing your arms back down to your sides.
- Continue alternating legs at a fast, rhythmic pace, exhaling on every jump.
Form checklist
- Land softly on the balls of your feet to protect your joints.
- Keep your torso vertical and avoid leaning forward at the hips.
- Ensure your front knee stays tracked over your mid-foot.
- Maintain a slight bend in the knees throughout the movement to absorb impact.
Pro tips
- Focus on a quick 'scissor' action with the legs to maximize calf and quadriceps activation.
- Keep your arms straight and controlled to increase tension in the deltoids and pectorals.
- Sync your breathing with the rhythm of your jumps to maintain high intensity for longer durations.
Make it harder
- Increase the depth of the split into a full jumping lunge for greater glute and quad recruitment.
- Hold light dumbbells to increase the resistance on the shoulders and the stability demand on the core.
Frequently asked
- What muscles does the jumping split jack work?
- The jumping split jack primarily targets the calves, glutes, and quadriceps, and also works the rotator cuff and serratus anterior as secondary muscles.
- What equipment do you need for the jumping split jack?
- The jumping split jack requires no equipment — just your body weight.
- Is the jumping split jack good for beginners?
- Yes. The jumping split jack is a beginner-friendly movement and a strong foundation to build on.
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