Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
    Calves, Glutes, Quads
Target Muscle Group


Hamstrings Muscle Anatomy Diagram

Barbell Split Jump Instructions

  1. It is safest to perform the barbell split jump inside a squat rack. Set up for the exercise by setting the barbell to just below shoulder height and loading the weight you want to use.
  2. Stand under the bar with your feet at about shoulder width apart. Position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck. The bar should feel comfortable. If it doesn't, try adding some padding to the bar.
  3. Now take your hands over the back and grip the bar with a wide grip for stability. You should now bend at the knees and straighten your back in preparation to take the weight off the rack.
  4. Keeping your back straight and eyes up, push up through the legs and take the weight off the rack.
  5. Take a few steps back and stabilize yourself. You are now in the starting position.
  6. Step forward with your left leg while maintaining your balance and squat down through your hips. Keep your torso straight and head up. Don't allow your knee to track out over your toes.
  7. From this squatting position, push through the balls of you feet to jump a few inches from the ground.
  8. Immediately return to the squatting position and repeat for desired reps. 
  9. Then repeat the movement with your right foot forward. 

​Exercise Tips:

  1. Never allow your knees to track out over your toes during this movement. Doing so will place undue stress on the knee joints.
  2. This exercise requires a good deal of balance and is not recommended for those with balance issues. Practice the movement with little to no weight when first starting out.
  3. Keep your head up and back straight throughout the exercise. Never allow your back to round.
  4. There is no need to jump high when performing this exercise. A an inch or so off the ground will suffice. Focus on landing softly back onto your toes while lowering yourself in a controlled manner.
  5. Use caution when performing this exercise if you have had any previous back or knee problems. This is a high impact exercise.