Legs · Bodyweight
Jumping Split Jack
How to do the jumping split jack, 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
Start in a split stance with one foot forward and one back, knees soft. Jump up and switch your feet so the back foot lands forward and the front foot lands back, swinging your arms to match. Land softly and keep switching at a steady, rhythmic pace.
- 1Your legs absorbing the landing as you switch stance
- 2Explosive drive off the floor with each jump
- 3A light, balanced landing on the balls of your feet
Common mistakes
- Landing stiff-legged instead of softening the knees
- Letting your torso pitch forward as you switch
- Crossing your feet and losing your base on the landing
Muscles worked
The jumping split jack mainly works the quads, glutes, and calves, with the hamstrings, lower abs, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- CalvesPrimary
- HamstringsSupport
- Lower AbsSupport
- Hip FlexorsSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- Front DeltsMinor
- Side DeltsMinor
- Rear DeltsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the jumping split jack 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.