Split Squat Jump Switches

Instructions

1. Start in a split squat position with one foot forward and one foot back.

2. Push forcefully through both legs and jump straight up.

3. While you are in the air, quickly switch the legs like a scissor.

4. Before you land, switch them back so you return to the original leg position.

5. Land softly in the same split squat stance you started with.

6. Bend both knees as you land to absorb the impact.

7. Reset briefly if needed, then repeat.

8. Complete all reps on that same lead leg unless your program says to switch sides.

Common Compensations

• Do not let the front knee cave inward.

• Do not land stiff-legged.

• Do not let your chest collapse too far forward.

• Do not lose the original split stance when you land.

• Do not make the jump so big that you cannot switch and return with control.

• Do not slam into the floor on landing.

Extra Info

• You should feel this mostly in the quads, glutes, calves, and core.

• You may also feel your arms helping with timing and momentum.

• The goal is to switch the legs in the air and still return to the same landing stance with control.

• This is more about coordination and landing control than jumping as high as possible.

• You should not feel sharp pain in the knees, ankles, hips, or low back.