Adductors, Calves, Glutes, Hamstrings, Hip Flexors
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
- Setup in a split squat position with your legs in a 90/90 position (90 degree angle at both the hip and the knee).
- Descend quickly to a quarter squat position and drive your arms behind your torso.
- Extend the legs and drive the arms upwards to propel yourself upwards.
- As you reach the peak of your jump, switch legs in the air (aka “cycle” your legs).
- Absorb the landing primarily with your lower body and land softly.
- Repeat on the opposite leg.
- Repeat the entire process for the desired number of repetitions.
Cycled Split Squat Jump Tips
- 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.
- Seek to absorb the impact as much as possible and land softly.
- Drive the arms upwards, they will lead the legs.
- Keep your hands relax and the arms fluid.
- Think about trying to push the floor away as you jump and utilize both legs evenly rather than solely relying upon one.