Jump Split with Hands on Hip
Description
The jump split with hands on hip is a bodyweight plyometric done from a split stance. Keeping the hands fixed on the hips removes arm drive and forces the legs to do all the work in switching the stance.
Muscle Group
Equipment Required
Jump Split with Hands on Hip Instructions
- Step into a split stance with one foot forward.
- Place both hands on the hips.
- Brace the core and keep the chest up.
- Lower into a slight split squat.
- Drive through both feet to jump straight up.
- Switch the leg position in mid-air.
- Land softly into a split stance with the other leg forward.
- Continue alternating for the working set.
Jump Split with Hands on Hip Form & Visual
Jump Split with Hands on Hip Benefits
- Builds explosive leg power.
- Trains the quads and glutes.
- No arm drive isolates the legs.
- Useful conditioning drill.
- Improves athletic balance.
Jump Split with Hands on Hip Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Calves
Jump Split with Hands on Hip Variations & Alternatives
- Split Jump
- Lunge Jump
- Box Jump
- Squat Jump
