Split Squat Jump
Start in a lunge position with one foot forward and the other back, both knees bent so your torso stays upright. Drive explosively through both legs to jump straight up, switching your legs in mid-air so the back foot lands forward and vice versa. Absorb the landing by sinking back into the lunge, keeping your front knee tracking over your toes. Continue alternating legs each rep, staying tall and controlling the descent.
How it is executed
- Start in a lunge position with one foot forward and the other back, both knees bent so your torso stays upright.
- Drive explosively through both legs to jump straight up, switching your legs in mid-air so the back foot lands forward and vice versa.
- Absorb the landing by sinking back into the lunge, keeping your front knee tracking over your toes.
- Continue alternating legs each rep, staying tall and controlling the descent.
- Muscles worked
- Quadriceps
- Primary muscle
- Quadriceps
- Equipment
- Bodyweight
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy
