Split Squat Jump
The split squat jump is an explosive bodyweight jump from a split stance, landing back in a split stance and going straight into the next rep. It trains single-leg power through the quads, glutes and calves, and each landing trains single-leg landing control.
Also called: Jumping Lunge, Lunge Jump, Alternating Lunge Jump, Split Jump · Equipment: bodyweight · Pattern: squat
Step by step
- Stand in a split stance: front foot flat, back foot about a stride behind on the ball of the foot, feet hip-width apart side to side. Hold your torso tall with your arms at your sides.
- Bend both knees to drop into the split until your front thigh is roughly parallel to the floor or a little above, with the front knee over the middle of the foot.
- Drive hard through the whole front foot and jump straight up, swinging your arms up to help. Aim for height, not distance.
- For the in-place version, keep the same leg in front and land back in the same split. For the alternating version, switch your legs in the air so the back foot lands in front.
- Land quietly on the middle of the front foot with the knee tracking over the toes, and bend your hips and knees to absorb the landing.
- Sink straight into the next split and jump again without pausing at the bottom.
- After the set on one leg for the in-place version, switch legs and repeat. Rest until you feel fully fresh before the next set.
- Drive through the front foot and jump straight up
- Land quietly and sink into the split
- Front knee tracks over your toes
- Chest tall over your hips
- Arms swing up with the jump
- Feet hip-width apart, not on a tightrope
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Quadriceps: vastus lateralis | Prime mover | C |
| Quadriceps: vastus medialis | Prime mover | C |
| Gluteus maximus | Prime mover | C |
| Quadriceps: rectus femoris | Secondary | C |
| Gastrocnemius: medial/lateral head | Secondary | C |
| Soleus | Secondary | D |
| Hip flexors | Secondary | D |
| Gluteus medius/minimus | Stabiliser | D |
| Rectus abdominis | Stabiliser | D |
| Hamstrings: biceps femoris (long head) | Dynamic stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Front knee caving inwards on landing
Fix: Land with the front knee pointing over your second and third toes.
Stiff, loud landings
Fix: Land on the middle of the foot and bend hips and knees to soak up each landing.
Torso pitching forward
Fix: Keep your chest tall over your hips and aim the jump straight up.
Feet in one line like a tightrope
Fix: Keep your feet hip-width apart side to side in the split.
Shallow, bouncy reps
Fix: Sink until the front thigh is near parallel before each jump.
Continuing once reps get sloppy
Fix: End the set when jump height or landing control drops off.
What the research says
Power · first choiceSport performance · first choiceFat loss & conditioning · first choiceGeneral fitnessEndurance
- What it trains — Reviews of plyometric training find reliable gains in jump height, sprint and reactive performance, with only small-to-moderate gains in muscle size compared with weight training.
- Single-leg transfer — A meta-analysis found single-leg plyometrics improved single-leg jumping and change of direction more, while two-legged jumps did more for two-legged jumping.
- Load — A study of the jump squat found peak power was highest with bodyweight alone, so split jumps are commonly done unloaded.
- Programme length — A meta-analysis of plyometric programmes found the largest jump-height gains with programmes of more than 10 weeks and more than 20 sessions.
- Reps and rest — A common approach for power is 3–6 reps per leg with full rest between sets so every jump is explosive. Alternating, higher-rep sets are used for conditioning. There is no direct research on split-jump rep or rest schemes.
- Session placement — Many programmes put jumps early in a session, after the warm-up and before heavy strength work.
Swap it mid-workout
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the split squat jump in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.