About this exercise
An advanced full-body plyometric exercise that combines an explosive split jump with a mid-air torso twist and a rowing arm pull, simultaneously developing lower-body power, core rotation, and upper-back engagement.
Split Jump Twist Row
Step by step instructions, muscle activation and variants for the Split Jump Twist Row.
HardGlutesQuadriceps
How to Perform
- Start in a split stance (lunge position) with your arms extended forward at shoulder height
- Explode upward off the floor as high as possible
- While airborne, rotate your torso and simultaneously pull both elbows back in a rowing motion
- Switch your legs mid-air so the rear leg comes forward and the front leg goes back
- Land softly in the opposite split stance, absorbing impact through the knees and hips
- Reset your arm position and immediately repeat the jump
- Keep your core braced throughout to protect the lower back
- Continue for the desired number of repetitions
Muscle Activation
Primary
GlutesQuadriceps
Secondary
CoreMiddle back
About the Split Jump Twist Row
The Split Jump Twist Row 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.
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