Exercise Profile
- Target Muscle Group
- Exercise TypePlyometrics
- Equipment RequiredBodyweight
- MechanicsCompound
- Force TypePush (Unilateral)
- Experience LevelIntermediate
- Secondary Muscles
Adductors, Calves, Glutes, Hamstrings, Hip Flexors
Target Muscle Group
Quads
Split Squat Jump Overview
The split squat jump is a variation of the jump squat and an exercise used to build explosive strength within the muscles of the leg.
Jumps, such as the split squat jump, fall under a form of training known as plyometrics that works on building reactive strength. The reaction stems from generating power once you’ve come in contact with the ground.
Split Squat Jump Instructions
- Set up 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.
- Absorb the landing primarily with your lower body and land softly.
- Repeat for the desired number of repetitions.
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.
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