Split Squat Jump
Intermediate
Lower Body
Vertical
Description
Explosive jump from a split stance, landing in the same position (non-alternating). Develops single-leg power while maintaining a stable base.
Muscles Worked
Quadriceps (primary)
Glutes (primary)
Hamstrings
Hip Flexors
Equipment
None
Coaching Cues
- Start in lunge position. Explode upward. Land in same lunge position—don't switch legs. Front knee tracks over toe. Keep torso upright. Complete all reps on one side, then switch.
Contraindications
Avoid with knee pain. Master static lunges first.