Split Jumps

How To

Split Jumps are a plyometric exercise that strengthens your butt and thighs while providing cardiovascular benefits.

• Stand tall with your feet hip-distance apart. Hands are in front of the chest. Take a large step forward with one foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.
• Lower the back knee slightly and jump to switch the feet. While in the air front foot comes back and back foot comes to the front. Land in a bent knee lunge. Repeat.

Tips

Warm-up

Ensure you warm up before starting Split Jumps to prepare your muscles and joints for the exercise.

Maintain proper alignment

Keep your torso upright, shoulders back, and your chest lifted throughout the exercise. This will help maintain proper posture and protect your spine.

Knee positioning

When landing in the lunge position, aim to keep your front knee directly above your ankle and your back knee hovering just above the ground. This will help protect your knees from unnecessary strain.

Land softly

Land gently on the balls of your feet, rolling back onto your heels to minimize the impact on your joints.

Use your arms

Swing your arms to help generate momentum and maintain balance during the jumps.

Engage your core

Keep your core muscles engaged to help stabilize your body and maintain proper form.

Controlled movement

Focus on proper form and landing technique rather than speed. Perform the exercise in a controlled manner to minimize the risk of injury.s

Breathing

Coordinate your breathing with the movement. Inhale as you lower into the lunge position and exhale as you jump and switch legs.

Modify if needed

If you find Split Jumps too challenging initially, try performing alternating lunges without the jump, gradually incorporating the jump as you build strength and stability.s