Exercise guide
Toe Tap Split Jump
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The Toe Tap Split Jump is an explosive plyometric movement that builds lower body power, coordination, and cardiovascular endurance by adding a mid-air foot tap to a standard split jump.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a staggered stance with your right foot forward and left foot back.
- Lower into a lunge until both knees are bent at approximately 90 degrees.
- Keep your torso upright, core braced, and arms bent at your sides in an athletic position.
How to do it
- Drive explosively through both feet to jump vertically as high as possible, exhaling on the ascent.
- While in mid-air, quickly tap your feet together before switching their positions.
- Land softly on the balls of your feet with the left foot forward and right foot back, immediately absorbing the impact by sinking into the next lunge.
- Maintain a rhythmic tempo, alternating lead legs with every jump.
Form checklist
- Keep your front knee tracked over your mid-foot, avoiding inward collapse.
- Maintain an upright chest to prevent leaning too far forward.
- Ensure a soft, controlled landing to protect the joints.
- Keep the back knee hovering just above the floor at the bottom of the movement.
Pro tips
- Focus on 'triple extension'—fully extending the hips, knees, and ankles—to maximize your vertical height.
- Use aggressive arm drives (opposite arm to opposite leg) to generate more momentum and maintain balance.
- Minimize ground contact time to improve reactive strength and calf engagement.
Make it harder
- Increase the height of the jump to allow for a double tap of the feet mid-air.
- Hold light dumbbells at your sides to increase the eccentric load and power requirement.
Frequently asked
- What muscles does the toe tap split jump work?
- The toe tap split jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the toe tap split jump?
- The toe tap split jump requires no equipment — just your body weight.
- Is the toe tap split jump good for beginners?
- The toe tap split jump is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps