Split Squat Jumps
Jumping lunge with leg switch in mid-air — explosive single-leg power and cardiovascular conditioning.
Level: Advanced
Primary: Cardio Quads
Movement: Compound
Tags: Explosive Lunge Unilateral
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Plyometric
Equipment: Body Weight
Sports: Basketball Football Lacrosse Rugby Soccer Tennis Track and Field Volleyball
Target muscles
The quads and glutes drive the explosive jump. The hamstrings absorb each landing. The hip flexors swing the legs through the switch. The trunk braces.
How to perform
Setup
Start in a split-stance lunge position with both knees bent at 90 degrees.
Execution
Explode upward, switching the leg position in the air. Land with the opposite foot forward. Immediately drop into the next lunge.
Common mistakes
- Hard noisy landings.
- Cutting the lunge depth.
- Knee diving inward.
- Torso pitching forward.
- Going too long without rest.
Progressions and regressions
Regress to bodyweight reverse lunges. To progress, work for time, add load.
Programming notes
Plyometric conditioning. 3 sets of 8-12 reps, twice a week.
