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Split Squat Jump
A plyometric unilateral lunge variation that targets quads and glutes to develop explosive power and lower-body stability; ideal for athletic conditioning and reactivity training.
About Exercise
Equipment
Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Calves
5/10Gastrocnemius
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand in a split stance with front foot forward, back foot back, front knee over ankle, back knee hovering above ground, core engaged, chest upright.
- Lower into lunge until front thigh is parallel to floor.
- Explode upward by driving through front heel and balls of feet.
- Swing arms upward for momentum.
- Switch legs mid-air if alternating.
- Land softly in opposite split stance, bending knees to absorb impact.
- Immediately lower into next lunge.
Coaching Tips
Form Cues
- Drive through front heel
- Keep chest upright
- Land quietly
- Knees track over toes
- Core braced
- Switch legs quickly
Breathing
Inhale during descent into lunge, exhale forcefully during explosive jump and landing.
Tempo
1-0-1
Range of Motion
Descend until front thigh is parallel to ground and back knee hovers above floor; fully extend legs at top of jump without locking knees.
Safety
Safety Notes
- Warm up thoroughly before performing
- Master split squat before adding jumps
- Avoid if acute knee or ankle pain
- Use soft surface to reduce impact
- Progress gradually to prevent overuse injuries
- Consult professional for plyometric clearance
Spotting
Not typically required for bodyweight version; partner can provide balance support for beginners.
Common Mistakes
- Knee caving inward
- Hard stomping landings
- Front knee past toes
- Leaning forward
- Back heel dropping
- Insufficient core engagement
When to Avoid
- Acute knee injuries
- Ankle instability
- Recent lower back strain
- Poor balance issues
Flexibility Needed
- Adequate ankle dorsiflexion for lunge depth
- Hip flexion mobility for split stance
- Shoulder mobility for arm swing
Build Up First
- Proficiency in bodyweight split squats
- Basic plyometric landing technique
- Core stability control
Also known as
Jump Split Squat, Alternating Split Squat Jump, Split Jump
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