10 Best Split Jump Alternatives for Quad Power

The Split Jump is done standing. Ranked closest by our scoring: the Alternate Leg Diagonal Bound, the Bodyweight Walking Lunge and Dumbbell Lunges. Two harder versions, the Scissors Jump and the Lunge With Jump, are listed below as progressions rather than swaps.

At home with no bar, no bench, no machine, the Split Jump needs only floor space: drop into a lunge, drive up off both legs and land back in that stance. The nearest swap is the Alternate Leg Diagonal Bound, which also needs nothing but floor space but starts from a light stagger rather than a deep lunge, and bounds out to the side off the front leg instead of jumping straight up. If you'd rather keep both feet down, the Bodyweight Walking Lunge swaps the jump for a step through that same lunge.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Split Jump

Split Jump
Primary muscle
Quads
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Calves, Glutes, Hamstrings

How to perform Split Jump
  1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
  2. Ensure that the front knee is over the midline of the foot.
  3. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
  4. As you jump, bring your feet together, and move them back to their initial positions as you land.
  5. Absorb the impact by reverting back to the starting position.
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Ranked Split Jump Alternatives

10 substitutes, ranked by how closely each one matches the Split Jump on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Alternate Leg Diagonal Bound

    1. Alternate Leg Diagonal Bound

    94% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    It uses the same equipment and still works the quads.

    How to perform this exercise
    1. Assume a comfortable stance with one foot slightly in front of the other.
    2. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
    3. It may help to use a line on the ground to guage distance from side to side.
    4. Repeat the sequence with the other leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quads, the same as the Split Jump
    • Equipment: bodyweight only, the same as the Split Jump
    • Body position: standing, the same as the Split Jump
  2. Scissors Jump

    Progression

    2. Scissors Jump

    99% match
    • Quads
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the quads.

    How to perform this exercise
    1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
    2. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
    3. As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
    4. As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quads, the same as the Split Jump
    • Equipment: bodyweight only, the same as the Split Jump
    • Body position: standing, the same as the Split Jump
  3. Bodyweight Walking Lunge

    3. Bodyweight Walking Lunge

    91% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Begin standing with your feet shoulder width apart and your hands on your hips.
    2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
    3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
    4. Step forward with your rear foot, repeating the lunge on the opposite leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quads, the same as the Split Jump
    • Equipment: bodyweight only, the same as the Split Jump
    • Body position: standing, the same as the Split Jump
  4. Dumbbell Lunges

    4. Dumbbell Lunges

    80% match
    • Quads
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the quads.

    How to perform this exercise
    1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
    2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
    3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
    4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quads, the same as the Split Jump
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Split Jump
  5. Lunge With JumpPlay demonstration

    Progression

    5. Lunge With Jump

    79% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound

    A looser match: it uses the same equipment, but it works the glutes rather than the quads.

    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
    4. Land softly with your left foot forward and immediately lower your body into a lunge position.
    5. Continue alternating between lunges and jumps for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, not quads
    • Equipment: bodyweight only, the same as the Split Jump
    • Body position: standing, the same as the Split Jump
  6. Dumbbell Single Leg Split SquatPlay demonstration

    6. Dumbbell Single Leg Split Squat

    79% match
    • Quads
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
    2. Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step.
    3. Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.
    4. Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs and repeat.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: quads, the same as the Split Jump
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Split Jump
  7. Barbell Walking Lunge

    7. Barbell Walking Lunge

    77% match
    • Quads
    • Barbell
    • Intermediate
    • Compound

    A good swap when you have a barbell to work with, and it still works the quads.

    How to perform this exercise
    1. Begin standing with your feet shoulder width apart and a barbell across your upper back.
    2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
    3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
    4. Step forward with your rear foot, repeating the lunge on the opposite leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quads, the same as the Split Jump
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Split Jump
  8. Lunge With TwistPlay demonstration

    8. Lunge With Twist

    75% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. As you lunge, twist your torso to the right, bringing your left elbow towards your right knee.
    4. Pause for a moment, then return to the starting position.
    5. Repeat on the other side, stepping forward with your left foot and twisting your torso to the left.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, not quads
    • Equipment: bodyweight only, the same as the Split Jump
    • Body position: standing, the same as the Split Jump
  9. Box Skip

    9. Box Skip

    75% match
    • Glutes
    • Other
    • Intermediate
    • Compound
    How to perform this exercise
    1. You will need several boxes lined up about 8 feet apart.
    2. Begin facing the first box with one leg slightly behind the other.
    3. Drive off the back leg, attempting to gain as much height with the hips as possible.
    4. Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
    5. Then, step to the next box and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, not quads
    • Equipment: bodyweight only, the same as the Split Jump
    • Body position: standing, the same as the Split Jump
  10. Forward LungePlay demonstration

    10. Forward Lunge

    75% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet hip-width apart and hands on your hips.
    2. Take a big step forward with your right foot, lowering your body into a lunge position.
    3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
    4. Push off with your right foot and return to the starting position.
    5. Repeat with your left leg, alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not quads
    • Equipment: bodyweight only, the same as the Split Jump
    • Body position: standing, the same as the Split Jump

Why You Might Need a Split Jump Alternative

You reach for a Split Jump alternative when your joints do not want more jumping, your gym has no room to land safely, or you want weight instead of height. The Split Jump only needs bodyweight and a wide stance to drop the rear knee low, so most swaps keep that lunge stance and change only the load or landing. The Box Skip leaves the lunge stance behind: you drive off the back leg for as much height as you can, land on a box and leap again, pushing more effort into the hips and glutes. The Dumbbell Single Leg Split Squat, with your back foot on a bench and a dumbbell in each hand, and the Barbell Walking Lunge, with a bar across your upper back, keep the lunge depth and add load once bodyweight alone stops being enough.

How to Choose the Right Split Jump Substitute

Start with the Alternate Leg Diagonal Bound if you want to keep jumping: it needs nothing but floor space, the same as the Split Jump, and swaps the straight-up jump for a bound out to the side off the front leg. If you would rather stay on the ground, the Bodyweight Walking Lunge steps into that same low lunge, rear knee nearly touching the floor, and drives up through the front heel without a landing to manage. Once bodyweight stops being enough, the Dumbbell Single Leg Split Squat puts your back foot on a bench with a dumbbell in each hand, and the Barbell Walking Lunge keeps you stepping through the lunge with a bar across your upper back.

Split Jump FAQ

Can I do a Split Jump alternative at home?

Yes. The Alternate Leg Diagonal Bound, the Bodyweight Walking Lunge, the Scissors Jump, the Lunge With Jump and the Lunge With Twist all use your own bodyweight, the same as the Split Jump, so none of them need a gym or added weight. Start with the Bodyweight Walking Lunge if you want to stay on the ground, or the Alternate Leg Diagonal Bound if you want to keep jumping.

Which alternative is most like the Split Jump?

The Alternate Leg Diagonal Bound. It needs nothing but floor space, the same as the Split Jump, and it is still a hard leg drive from a staggered stance, but you push off the front leg alone instead of both legs together. The main difference is direction: you bound out at an angle from a forward stance, rather than jumping straight up from a deep lunge.

How do I add weight to a Split Jump alternative?

The Dumbbell Single Leg Split Squat puts your back foot up on a bench or step with a dumbbell in each hand, so the front leg does the same lunge-depth work as the Split Jump with weight in your hands instead of a jump. The Barbell Walking Lunge moves that load onto your back instead, so pick whichever equipment you already have.

Which Split Jump alternatives work the glutes instead of the quads?

The Box Skip. You drive off the back leg for as much hip height as you can, land on the box and leap again, so the hips do more of the work than in a lunge-stance jump. The Lunge With Jump is the same lunge and mid-air foot switch as the Scissors Jump, so treat it as quad work like the Split Jump.

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