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 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.
Related exercises
- Box Jump Through The ArmsIntermediate · calves, glutes, and quadriceps
- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps