Cycled Split Squat Jump Video Guide

Exercise Profile

  • Plyometrics
  • Bodyweight
  • Compound
  • Push (Unilateral)
  • Intermediate
  • Adductors, Calves, Glutes, Hamstrings, Hip Flexors
Quads Exercises Diagram Target Muscle Group

Cycled Split Squat Jump Overview

The cycled split squat jump is a variation of the split squat and an exercise used to strengthen the muscles of the leg.

The cycled split squat jump is a plyometric exercise and builds muscle through explosive movements.

Cycled Split Squat Jump Instructions

  1. Setup in a split squat position with your legs in a 90/90 position (90 degree angle at both the hip and the knee).
  2. Descend quickly to a quarter squat position and drive your arms behind your torso.
  3. Extend the legs and drive the arms upwards to propel yourself upwards.
  4. As you reach the peak of your jump, switch legs in the air (aka “cycle” your legs).
  5. Absorb the landing primarily with your lower body and land softly.
  6. Repeat on the opposite leg.
  7. Repeat the entire process for the desired number of repetitions.

Cycled Split Squat Jump Tips

  1. This motion will look very similar to a standing vertical jump, but now you will be focused on multiple repetitions rather than a single maximal effort and thus you will need to shift your focus from absolute intensity to a controlled explosiveness.
  2. Seek to absorb the impact as much as possible and land softly.
  3. Drive the arms upwards, they will lead the legs.
  4. Keep your hands relax and the arms fluid.
  5. Think about trying to push the floor away as you jump and utilize both legs evenly rather than solely relying upon one.