Legs · Bodyweight
Split Jump to Box
How to do the split jump to box, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand in a split stance in front of a low box. Drop into a lunge, then explode upward and switch your legs in the air to land in a split stance on top of the box. Step down and reset before the next rep.
- 1Glutes and quads of the front leg powering the jump
- 2Explosive drive up through the ankle, knee, and hip
- 3A soft, controlled landing with the knees bending to absorb impact
Common mistakes
- Catching a foot on the edge of the box instead of committing to the jump
- Landing with stiff, locked legs
- Starting the next rep before you have reset your balance
Muscles worked
The split jump to box mainly works the quads and glutes, with the hamstrings, calves, and lower back assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackSupport
- Lower AbsMinor
- Hip FlexorsMinor
Kovo programs the split jump to box 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.