Quads
Split Squat Jump
The Split Squat Jump is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 22%, quads (vastus lateralis) 16% and quads (vastus medialis) 12%.
How to do it
- Stand in a long split stance, one foot forward, feet hip-width apart sideways.
- Lower straight down until the back knee is just above the floor.
- Drive up explosively from the bottom and jump.
- Switch the legs in the air and land in the opposite split stance.
- Lower straight into the next split squat and repeat.
Tips
- Drop straight down, not forward, so the torso stays upright.
- Push through the whole front foot on take-off.
- Land softly and control the descent before the next jump.
Common mistakes
- Rushing and never reaching full split squat depth.
- Letting the front knee drift far past the toes.
- Landing with both feet in one line.
Muscles worked by the Split Squat Jump
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Switching legs in the air from a lunge. Jumping or landing on one leg: the same extensors as a two-footed jump plus glute medius to keep the knee and pelvis stable.
Split Squat Jump alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Split Squat Jump work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The calves (gastrocnemius), gluteus medius, quads (rectus femoris), calves (soleus) and hamstrings (biceps femoris) assist.
Is the Split Squat Jump good for beginners?
The Split Squat Jump is rated intermediate. If you are new, learn the Single Leg Hop first and build up from there.
What is a good alternative to the Split Squat Jump?
For example the Alternating Jump Lunge, Jump Lunge and Single Leg Hop. They train mostly the same muscles.
How do you make the Split Squat Jump harder?
Add weight or reps, or move on to the Single Leg Box Jump and Single Leg Broad Jump.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.