Legs · Bodyweight
Split Jump Twist Row
How to do the split jump twist row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- time
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Start in a split stance lunge. Jump up and switch legs while twisting your torso to the lunging side and pulling your elbows back in a rowing motion. Land softly into the opposite lunge and repeat.
- 1Feel your legs absorb the landing in the lunge
- 2Feel your obliques drive the twist at the top
- 3Feel your upper back squeeze on the row pull
Common mistakes
- Don't let your front knee collapse inward on landing
- Avoid landing hard; absorb through the hips and knees
- Don't twist from the lower back; rotate through the core
Muscles worked
The split jump twist row mainly works the quads, obliques, and glutes, with the lats, mid traps, lower abs, hamstrings, calves, hip flexors, biceps, lower back, upper traps, upper abs, rear delts, adductors, and tibialis anterior assisting.
- QuadsPrimary
- ObliquesPrimary
- GlutesPrimary
- LatsSupport
- Mid TrapsSupport
- Lower AbsSupport
- HamstringsSupport
- CalvesSupport
- Hip FlexorsSupport
- BicepsSupport
- Lower BackSupport
- Upper TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
- AdductorsSupport
- Tibialis AnteriorSupport
- ForearmsMinor
- Lower TrapsMinor
Kovo programs the split jump twist row 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.