RAM Split Squat with Jump
An explosive jumping split squat holding the RAM, building single-leg power and conditioning.
Level: Intermediate
Primary: Quads
Secondary: Calves Cardio Glutes
Movement: Compound
Tags: Explosive Lunge Unilateral
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Plyometric
Equipment: RAM
Target muscles
The lead-leg quads and glutes produce the explosive jump out of the split squat and absorb the landing, with the calves contributing to the drive. Holding the RAM adds load and a postural demand, and the single-leg-biased stance builds unilateral power and stability. It's a plyometric strength movement with a heavy conditioning cost.
How to perform
Setup
Hold the RAM at the chest by the handles and set up in a split stance, front foot planted, rear foot back, torso tall and braced.
Execution
Lower into a split squat, then drive explosively up off the front foot to jump, leaving the ground while keeping the RAM stable at the chest. Land softly back into the split-squat position, sinking the knees to absorb the impact, then immediately jump again. Complete the reps on one leg before switching. Keep landings soft and the front knee tracking over the foot.
Common mistakes
- Landing hard and flat instead of sinking into a cushioned catch.
- Letting the front knee cave on the drive or the landing.
- Letting the RAM bounce away from the chest and disrupt balance.
- Using a load that compromises jump height and landing control.
Progressions and regressions
Regress to a static RAM split squat, or to bodyweight jumping split squats, to build the base. Progress by increasing jump height, adding speed for intervals, or increasing load slightly. Keep the load light enough for clean, soft landings.
Programming notes
Program it as single-leg plyometric conditioning, 3 sets of 6-10 jumps per side. Place it when the legs are fresh for quality landings, and balance both sides. Ease off if the knees or ankles are sensitive, since loaded jump landings are demanding.
