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

Split Squat Jump Overview

The split squat jump is a variation of the jump squat and an exercise used to build explosive strength within the muscles of the leg.

Jumps, such as the split squat jump, fall under a form of training known as plyometrics that works on building reactive strength. The reaction stems from generating power once you’ve come in contact with the ground.

Split Squat Jump Instructions

  1. Set up 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. Absorb the landing primarily with your lower body and land softly.
  5. Repeat for the desired number of repetitions.

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.