Intermediate
Split Jacks
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Split Jacks is a total body, cardiovascular, plyometrics, and warm-up exercise that primarily targets the quads and, to a lesser degree, also targets the calves, glutes, groin, hamstrings, hip flexors, shoulders, and biceps.
Exercise Instructions
-
Step 1
Stand with one foot forward in a lunge position and arms at your sides. -
Step 2
Jump into the air and switch legs to move the other leg forward, raising your opposite arm above your head as you jump. Return to starting position.
Muscle Groups
Split Jacks targets Abs, Calves, Glutes, Hamstrings, Hips, Quads as seen below.
Exercise Tips
- Make sure you jump so high that you have enough time to switch legs in the air.
- Be sure to keep your chest up and don't lean too far forward during the exercise.
- Bend your knees as you land to avoid injury.
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