Legs · Bodyweight
Toe Tap Split Jump
How to do the toe tap split 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
- 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 legs in the air so the back foot lands forward, tapping the toe lightly on each landing. Keep the jumps quick and continuous.
- 1Drive off the balls of your feet and feel your quads and glutes power
- 2each jump
- 3Land light and quiet, absorbing through the front leg
- 4Keep your chest tall and core braced as you switch stances
Common mistakes
- Don't let your front knee cave inward on landing
- Avoid heavy, flat-footed landings that jar your joints
- Don't let your torso pitch forward as you switch legs
Muscles worked
The toe tap split jump 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 AbsMinor
- ObliquesMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the toe tap split 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 June 2026.