Legs · Bodyweight
Split Squat Jump
How to do the split squat jump, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Plyometric
How to do it
Stand with your feet about shoulder-width apart. Push your hips back and bend your knees to lower until your thighs are at least parallel to the ground, keeping your chest up. Drive through your heels to return to standing.
- 1Push through the mid-foot and feel your quads engage as you extend your knees
- 2Keep your chest up and sit back and down; you should feel the movement through your hips and thighs
- 3Move deliberately and with control rather than relying on speed or momentum
Common mistakes
- Don't feel pain or strain in unrelated areas; adjust your load or range if you do
- Don't let your knees collapse inward or your heels lift; keep your spine neutral throughout
- Don't use momentum or rush through the reps, quality trumps quantity
Muscles worked
The split squat jump mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Kovo programs the split squat jump 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 April 2026.