Weighted Split Jacks
Muscle Groups: Glutes, Hamstrings
Weighted Split Jacks focuses on Glutes, Hamstrings, with Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Split Jacks with proper form and technique.
- 1
Start in a standing position holding a dumbbell or kettlebell in both hands at chest level.
- 2
Step one foot back into a lunge while jumping slightly to switch legs, landing softly with your knees slightly bent.
- 3
Return to the starting position and repeat, alternating legs and keeping your core tight throughout the movement.
Tips for Success
These tips will help you perform Weighted Split Jacks safely and effectively while maintaining proper form.
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Keep your chest up and back straight to avoid straining your lower back.
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Land softly to reduce impact on your joints and maintain stability.
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Ensure your front knee stays over your ankle to protect your joints during the lunge.
Secondary Muscles
While Weighted Split Jacks primarily targets Glutes, Hamstrings , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hips . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Split Jacks, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Split Jacks, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
