Legs · Bodyweight
Swinging Arms Jump Split Lunge
How to do the swinging arms jump split lunge, 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 lunge stance with one foot forward and one back, both knees bent. Explosively jump up, swinging your arms forward for drive, and switch your legs in mid-air so you land in the opposite split stance. Absorb the landing softly and immediately rebound into the next jump.
- 1Feel your quads and glutes drive you up out of each lunge
- 2Use your arm swing to add height and momentum
- 3Land softly through the balls of your feet to absorb impact
Common mistakes
- Don't let your front knee cave inward on landing
- Avoid landing stiff-legged; bend to cushion the impact
- Don't let your torso pitch forward; stay tall
Muscles worked
The swinging arms jump split lunge mainly works the quads and glutes, with the hamstrings, calves, lower abs, adductors, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower AbsSupport
- AdductorsSupport
- Hip FlexorsSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- Front DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the swinging arms jump split lunge 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.