Split-Squat Jump

How to perform the Split-Squat Jump

1. Set up in a split stance with one foot forward and one back, both knees bent toward a lunge and the torso upright.
2. Drop into the bottom of the lunge, then jump straight up explosively off both legs.
3. While airborne, switch the position of the legs so you land with the opposite foot forward.
4. Absorb the landing by sinking softly back into the split-squat position, then immediately jump and switch again, keeping each rep balanced and controlled.

Suggested working range: 3–6 reps. Default progression: manual.

Common mistakes

• •Landing with the front knee collapsing inward or drifting far past the toes under the impact.
• •Keeping the torso pitched forward instead of tall, which shifts load off the legs and onto the lower back.
• •Taking such short, shallow jumps that the feet barely switch, missing the explosive intent.
• •Crashing down rigidly between reps rather than sinking softly into the split to absorb the landing.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Barbell Back Squat

Quads · Barbell

Leg Press

Quads · Machine

Bulgarian Split Squat

Quads · Dumbbell

Goblet Squat

Quads · Dumbbell

Leg Extension

Quads · Machine