Exercise Profile
  • Target Muscle Group
  • Exercise TypePlyometrics
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Adductors, Calves, Glutes, Hamstrings, Hip Flexors
Target Muscle Group


Quads Muscle Anatomy Diagram

Cycled Split Squat Jump Overview

The cycled split squat jump is a variation of the split squat and an exercise used to strengthen the muscles of the leg.

The cycled split squat jump is a plyometric exercise and builds muscle through explosive movements.

Cycled Split Squat Jump Instructions

  1. Setup in a split squat position with your legs in a 90/90 position (90 degree angle at both the hip and the knee).
  2. Descend quickly to a quarter squat position and drive your arms behind your torso.
  3. Extend the legs and drive the arms upwards to propel yourself upwards.
  4. As you reach the peak of your jump, switch legs in the air (aka “cycle” your legs).
  5. Absorb the landing primarily with your lower body and land softly.
  6. Repeat on the opposite leg.
  7. Repeat the entire process for the desired number of repetitions.

Cycled Split Squat Jump Tips

  1. This motion will look very similar to a standing vertical jump, but now you will be focused on multiple repetitions rather than a single maximal effort and thus you will need to shift your focus from absolute intensity to a controlled explosiveness.
  2. Seek to absorb the impact as much as possible and land softly.
  3. Drive the arms upwards, they will lead the legs.
  4. Keep your hands relax and the arms fluid.
  5. Think about trying to push the floor away as you jump and utilize both legs evenly rather than solely relying upon one.
1 Comment
Raymond Gahan
Posted on: Sun, 03/06/2022 - 14:57

Looks like you have a lot to offer anyone that is
in being healthy and active. Most people don't realize
that a healthy body can carry your head anywhere you
choose to go. Unhealthy people aren't going anywhere.
I have a problem with hip area and thigh pain. I've been
in for 6 or 8 sessions of massage therapy twice. No
results. Each therapist would would, start just above
the knee press their finger into the thigh muscle.
Press on it as the finger moves up the thigh. They hit a
lump and would press on it for a lot of seconds. It hurt
like crazy. when they stopped. The pain above my right
hip went away. Pain is bad when I'm trying to sleep.
I've been ex rayed twice. No problems. Visited
Chiropractors, Two different massage therapists. One
visit with a pain doctor. He went bankrupt. Now I'm back
to biking, but it's not going away.
I'll be 88 the first day of spring. Off and on, I help
other contractors pour concrete and other things. Right
now it's one day at a time and I just may run into
someone with a solution.
Both of you look in great shape and I'm sure that one day
you will pass me up.
Thanks for the chance to chat. Raymond
I just