Band Split Jump with Single Arm Row
Perform a split jump while holding a resistance band in one hand. As you jump, pull the band towards your torso in a rowing motion.
- Start in a split stance with one foot forward and the other back.
- Hold the resistance band in one hand, with the other arm extended.
- Jump explosively, switching your feet while pulling the band towards your body.
- Land softly and repeat the movement.
How to perform the Band Split Jump with Single Arm Row
- Set up. Set up in a stable, balanced starting position appropriate for the Band Split Jump with Single Arm Row using your band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- 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 glutes 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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