Jump Split with Hands on Hip
Perform a jump split with your hands placed on your hips. Start in a standing position with feet hip-width apart.
- Jump explosively, splitting your legs apart while landing softly.
- Ensure your knees are aligned with your toes during the landing.
- Return to the starting position and repeat.
How to perform the Jump Split with Hands on Hip
- Set up. Set up in a stable, balanced starting position appropriate for the Jump Split with Hands on Hip using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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