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Barbell Split Squat Jump
Explosive barbell-loaded lunge jump that targets quads and glutes to build lower body power and athleticism; alternates legs mid-air for balance and coordination.
About Exercise
Equipment
Barbell, Squat Rack, Plates
Difficulty
5/5 • Advanced
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs, Lower Back
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
5/10Gastrocnemius
Abs
5/10Rectus Abdominis
Lower Back
4/10Programming
Typical Rep Range
4-10 reps
Rest Between Sets
90-180 seconds • Longer rests for power recovery.
How to Perform
Rack a loaded barbell at shoulder height in a squat rack. Position it across your upper back with a wide grip, unrack, and step into a split stance with feet hip-width and 2-3 feet apart.
- Lower by bending both knees until back knee hovers above ground and front thigh is parallel.
- Explode upward by driving through front heel and back ball of foot to jump high.
- Switch legs mid-air so back foot becomes front.
- Land softly with knees bent, absorbing impact into new split stance.
- Immediately descend into next rep on opposite side.
- Repeat alternating for set.
- Maintain upright torso and core brace throughout.
Coaching Tips
Form Cues
- Drive through front heel.
- Keep chest up.
- Switch legs quickly.
- Land soft knees.
- Core tight always.
- Eyes forward gaze.
Breathing
Inhale during descent, brace core, and exhale forcefully during explosive jump.
Tempo
1-0-1
Range of Motion
Descend until front thigh parallels ground and back knee nearly touches floor; fully extend hips and knees in jump without hyperextending.
Safety
Safety Notes
- Warm up thoroughly before performing.
- Master bodyweight version first.
- Use light loads initially (20-30% bodyweight).
- Avoid if acute knee or ankle issues.
- Set rack safeties below knee height.
- Stop if pain in joints occurs.
Spotting
Perform in a power rack with safeties set just below lunge depth; spotter assists unracking and monitors form, ready to guide bar if balance fails.
Common Mistakes
- Front knee caves inward.
- Leaning forward excessively.
- Hard landing on straight legs.
- Bar slips off back.
- Insufficient jump height.
- Uneven leg switch.
When to Avoid
- Acute knee injuries
- Shoulder instability
- Poor balance or coordination
- Recent lower back strain
- Achilles tendon issues
Flexibility Needed
- Adequate ankle dorsiflexion for lunge depth
- Hip flexion beyond 90 degrees
- Shoulder mobility for bar rack position
Build Up First
- Proficiency in bodyweight split squats
- Mastery of basic plyometric jumps
- Strong core stability and single-leg balance
Also known as
Barbell Split Jump, Weighted Split Squat Jump, Barbell Lunge Jump
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