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
Common Mistakes
Common mistakes content is coming soon.
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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