Split Squat Jump

Start

Finish

How to do it

Start in a split stance, drop until the back knee nears the floor, then jump up and switch legs in the air so you land in the opposite split stance.

Muscles worked

Primary: quads · Also works: glutes, calves, hamstrings

Equipment

No equipment

Common mistakes

• Landing with a narrow stance so the feet come close together and balance is lost
• Landing stiff-legged rather than sinking straight into the next rep to absorb force
• Letting the torso pitch forward over the front thigh as fatigue builds

Variations

• Land and reset fully between reps
• Same-leg jumps instead of switching in the air

Can't do this one? Swap it for

• Jump Squat
• Bulgarian Split Squat
• Walking Lunge
• Reverse Lunge

Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee or ankle problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Barbell Back Squatquads
• Goblet Squatquads
• Bodyweight Squatquads
• Leg Pressquads
• Bulgarian Split Squatquads
• Walking Lungequads