Step by step instructions, muscle activation and variants for the Jump Split.
The jump split is a plyometric lower-body exercise in which you explosively jump from a narrow stance and land in a wide split position, then spring back. It trains explosive leg power, coordination, and cardiovascular conditioning while engaging the quadriceps, glutes, and calves.
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The Jump Split is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.