Start
End
LegsBeginnerBodyweight
Split Jump
قفزة انقسامية
Target Muscles
QuadsCalvesGlutesHamstrings
Blue = primary · Gray = secondary
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- 1
Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
- 2
Ensure that the front knee is over the midline of the foot.
- 3
Extending through both legs, jump as high as possible, swinging your arms to gain lift.
- 4
As you jump, bring your feet together, and move them back to their initial positions as you land.
- 5
Absorb the impact by reverting back to the starting position.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
