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Split jump (same-leg landing)

From a deep lunge the legs drive the body straight up and it lands back in the same lunge: the split squat jump without the switch, at the same stage of plyometric training.

Split squat and lunge family

Split jump (same-leg landing)

DemandMedium
Equipment requiredBodyweight
Muscle focusQuads · Glutes · Calves · Hamstrings

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
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Source-researched guide. Clinical review is pending.

How to move

  1. Start in a deep lunge with one foot forward and the back knee near the floor.
  2. Drive straight up as high as you can, swinging the arms up.
  3. Land softly back in the same lunge; change legs after the set.

Form cues

  • Keep the front knee over the ankle on landing.
  • Master static lunges first.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Quads, Glutes. Also: Calves, Hamstrings.

Anatomy: Sartorius, Quadriceps, Rectus femoris, Vastus medialis, Vastus lateralis, Gluteus maximus.

Equipment

None: body weight and floor space.

Level

Intermediate. See the easier and harder options above.

Workouts that use it

Guides that use it

Similar moves

Bench jump-over demonstrated on the 3D figure3D demoBench jump-overIntermediate · A bench or boxBox push-off jump demonstrated on the 3D figure3D demoBox push-off jumpIntermediate · A stepButt-kick jump demonstrated on the 3D figure3D demoButt-kick jumpIntermediate · No equipmentDepth jump to a second box demonstrated on the 3D figure3D demoDepth jump to a second boxAdvanced · A stepPower star jump (X jump) demonstrated on the 3D figure3D demoPower star jump (X jump)Intermediate · No equipmentRocket jump (jump and reach) demonstrated on the 3D figure3D demoRocket jump (jump and reach)Intermediate · No equipment

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Questions people ask

What muscles does the Split jump (same-leg landing) work?

Mainly the quads and glutes, with help from the calves and hamstrings.

What equipment do I need for the Split jump (same-leg landing)?

No equipment: your body weight and a little floor space.

Is the Split jump (same-leg landing) good for beginners?

It is graded intermediate. If it is too hard right now, start with the Reverse lunge.

What is an easier alternative to the Split jump (same-leg landing)?

Try the Reverse lunge or the Walking lunge. Both are written steps in the same progression.

How do I make the Split jump (same-leg landing) harder?

Progress to the Box jump and leap off or the Box-to-box depth jump. Follow that guide’s technique and any stated timing.