Legs · Bodyweight
Jump Split
How to do the jump split, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Drop into a split stance with one foot forward and one back, both knees bent. Explode straight up, switch your legs in mid-air, and land softly back into a split stance on the opposite side.
- 1Quads and glutes loading then firing on the jump
- 2A soft, absorbed landing through the mid-foot
- 3Your core staying tight to keep balance as you switch legs
Common mistakes
- Landing stiff-legged or letting the front knee cave inward
- Letting the back knee crash into the floor
- Rushing the reps and losing control of the landing
Muscles worked
The jump split mainly works the quads and glutes, with the hamstrings, calves, lower back, lower abs, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackSupport
- Lower AbsSupport
- Hip FlexorsSupport
- Upper AbsMinor
- ObliquesMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the jump split for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.