Split Jump

What it is

This is a dynamic, plyometric movement that builds lower body power and coordination. You propel yourself upwards from a lunge stance, primarily engaging your quadriceps, glutes, and hamstrings. It also strengthens your calves and improves explosive strength. This compound exercise requires only your body weight.

Technique tips

• Maintain a stable lunge position before jumping.
• Drive through your front heel to initiate the jump.
• Use your arms to help propel yourself upward.
• Briefly bring your feet together in the air.
• Land softly, returning to your starting lunge stance.
• Keep your core engaged throughout the movement.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.