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Toe Tap Split Jump

Step by step instructions, muscle activation and variants for the Toe Tap Split Jump.

HardGlutesQuadriceps

About this exercise

A high-intensity plyometric movement that combines a forward toe tap with an explosive split jump, training lower-body power, coordination, and cardiovascular endurance. Each rep demands a quick transition from a hinge to an explosive scissor leap, keeping both legs and the core fully engaged.

How to Perform

  • Stand with feet hip-width apart
  • Hinge forward and reach down to tap your toes with your fingertips
  • Explosively jump upward, driving both knees up and scissoring your legs in the air
  • Land softly in a split squat stance with the opposite foot forward
  • Absorb the landing by bending your front knee and hip
  • Immediately tap the front toe, then explode upward again, alternating sides each rep
  • Continue for the desired number of reps

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCalvesCore

About the Toe Tap Split Jump

The Toe Tap Split Jump 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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