LEGS · CARDIO
Split Squat Jump
An explosive split-stance jump alternating the lead leg.
Primary musclesQuads, Glutes
Secondary musclesCalves, Core
EquipmentBodyweight
DifficultyIntermediate · Jump
How to perform
- Start in a controlled split stance.
- Drive through both feet to jump and switch leg positions.
- Land softly and stabilize before repeating.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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