Barbell Split Jump

Barbell Split Jump


This exercise involves holding a barbell on your shoulders and performing split jumps, where you jump and switch your legs mid-air. It targets your legs, glutes, and core muscles, and can help improve your explosive power and balance.

Muscle Group

Equipment Required

Barbell Split Jump Instructions

  1. Start by standing with your feet shoulder-width apart and holding a barbell across your shoulders behind your neck.
  2. Take a large step forward with your right foot and lower your body into a lunge position, keeping your back straight and your front knee directly above your ankle.
  3. Push off with your right foot and jump up explosively, switching the position of your feet in mid-air so that you land with your left foot forward and your right foot back.
  4. Lower your body into a lunge position again, this time with your left foot forward.
  5. Repeat the jump, switching your feet back to the starting position with your right foot forward.
  6. Continue alternating between left and right lunges with each jump for the desired number of repetitions.

Barbell Split Jump Form & Visual

Barbell Split Jump

Barbell Split Jump Benefits

  • Increases lower body strength and power
  • Improves balance and stability
  • Engages multiple muscle groups including quads, glutes, hamstrings, and calves
  • Can be modified for different fitness levels by adjusting weight or height of the barbell
  • Provides a cardiovascular workout
  • Helps to improve explosiveness and agility

Barbell Split Jump Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Barbell Split Jump Variations & Alternatives