Conditioning
Split-Squat Jump
The split-squat jump is a jumping lunge that switches your lead leg in the air. It trains leg power, landing control, and conditioning.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min
How to do it
- Stand in a split stance with one foot forward and your rear heel raised.
- Bend both knees into a shallow lunge.
- Push through both feet to jump upward.
- Switch your legs in the air so the opposite foot leads.
- Land in the new split stance with both knees bending to absorb the impact.
- Regain your balance before starting the next jump.
Form cues
- Keep your chest tall.
- Keep your hips facing forward.
- Point your front knee over your toes.
Common mistakes
- Landing on a tightropeKeep your feet about hip-width apart from side to side for a more stable landing.
- Reaching too far with the lead footShorten your split so your front foot lands roughly beneath its knee.
- Chasing a deep lungeUse a shallow landing depth that you can control without your rear knee approaching the floor.
Safety
Repeated impacts can strain your knees, ankles, or Achilles tendons, especially as fatigue reduces landing control. An unstable landing can also cause an ankle sprain or fall.
- Use a level, nonslip surface with clear space around you.
- Warm up with controlled lunges and a few low jumps.
- Start with low jump height before increasing effort.
- End the set when landings become noisy or you cannot control your balance.
If you have knee, ankle, or Achilles pain, or cannot perform a controlled lunge, choose a non-jumping version and seek professional advice if pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 1 min
Count each jump and leg switch as one rep, with equal landings on each side.