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Split Jacks
A plyometric jumping exercise that switches legs in a lunge stance while swinging arms, targeting quads, glutes, hamstrings, and calves to build cardiovascular endurance, agility, and lower body power; ideal for warm-ups or HIIT.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Obliques, Shoulders, Hip Flexors
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Calves
6/10Gastrocnemius, Soleus
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Shoulders
3/10Anterior Delts
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand tall with feet together and arms at your sides, then step one foot forward into a shallow staggered stance.
- Explode upward from the staggered stance, swinging arms for momentum.
- Switch legs mid-air so the front leg goes back and the back leg comes forward.
- Land softly in the opposite staggered stance, bending knees to absorb impact.
- Immediately repeat the jump, alternating legs each time.
- Keep core engaged and posture upright throughout the movement.
Coaching Tips
Form Cues
- Stay tall, core tight
- Land softly on toes
- Arms drive the switch
- Knees track over toes
- Explode from hips
Breathing
Inhale as you prepare to jump, exhale forcefully as you land and switch.
Tempo
1-0-1
Range of Motion
Jump from shallow lunge with front knee at 90 degrees to full switch, landing with thighs parallel to ground.
Safety
Safety Notes
- Avoid if you have acute knee or ankle injuries
- Warm up joints before performing
- Reduce intensity if balance is poor
- Stop if you feel joint pain
- Use cushioned surface for landings
Spotting
No spotting needed; perform in open space away from obstacles.
Common Mistakes
- Rounding back during jump
- Landing stiff-legged
- Leaning forward excessively
- Arms not coordinating with legs
- Shallow jumps without full switch
When to Avoid
- Acute knee injuries
- Ankle instability
- Lower back pain
- Recent surgery on lower body
Flexibility Needed
- Adequate ankle dorsiflexion for landing
- Hip flexibility for lunge position
- Shoulder mobility for arm swings
Build Up First
- Mastery of basic jumping jacks
- Ability to perform stationary lunges
- Good cardiovascular base for impact
Also known as
Switch Jacks, Lunge Jacks, Alternating Jump Lunges
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