Split Squat Jump

Quads, Glutes, HamstringsBodyweight

Explosive plyometric exercise targeting quads, glutes, and hamstrings. Keeps axial load low while demanding high balance, landing mechanics, and power production.

How to do it

1Drop into a split squat with both knees bent at roughly 90 degrees.

2Keep your torso upright, explode up off both feet, and jump vertically.

3Switch your legs in mid-air quickly and smoothly.

4Land softly back into a split squat, absorbing impact through your knees.

5Explode right back up, continuing to alternate legs on every rep.

Common mistakes

Landing hard on a straight leg, sending shock straight into your joints.

Letting the front knee cave inward, compromising joint alignment.

Leaning heavily forward, losing balance and center of gravity.

Breathing

Inhale as you lower into the split squat; exhale forcefully as you drive up into the jump.

Make it harder or easier

Perform stepping split squats without the jump to scale down, or maximize your jump height to scale up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.