How to Do the Jump Splits

Jump splits, also known as split jumps, are a lower body plyometric exercise that works the hamstrings, calves and glutes. They are considered a higher impact exercise, as one leaves the ground temporarily to complete the move. Often the move is incorporated into a sequence of lunges -- to intensify a lower body exercise regimen.Thankfully for novices, learning and performing the move with the proper form is relatively easy.

Instructions

• 1

  Stand upright with your feet shoulder width apart, your back straight and you hands resting gently at your sides.

• 2

  Move your right foot forward and left foot back and get into a lunge position. The knee of your right leg should be bent at 90 degrees and positioned behind your toes. The right foot should be firmly on the ground. The back leg should also be bent at 90 degrees with only the toes touching the ground.

• 3

  Hold your hands on your hips. To intensify the movement, hold both of your arms straight up into the air.

• 4

  Propel yourself up into the air and switch the position of your legs -- so that your right leg is now back and your left leg is in front. You should now be in a lunge position again.

• 5

  Continue jumping and switching your feet, to get into a lunge position. Be sure to keep your back straight throughout the movement. Start with 8 to 10 repetitions of the move, then increase the repetitions, as you become more comfortable and capable.