Outdoor Jumping Split Lunge

Intermediate Level of Difficulty

The jumping split lunge is an explosive lower body exercise that targets the quads and hamstrings.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Exercise Instructions

outdoor jumping split lunge - step 1

Step 1

Start in a split lunge position with your feet about shoulder width apart and your knees and hips flexed at a 90 degree angle.

outdoor jumping split lunge - step 2

Step 2

Jump up and quickly switch your stance so the opposite foot is in the front landing with your feet shoulder width apart.

outdoor jumping split lunge - step 3

Step 3

Make sure you keep your back upright and your chest proud throughout the entire exercise.