Split Squat Jumps

Instructions

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

2. Bend both knees so you are in a split squat position.

3. Lower into the split squat with control.

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

5. Land softly in a split squat with the same leg forward.

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

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 make the stance so narrow that you lose balance.

• Do not slam into the floor on landing.

• Do not rush the jump if you cannot control the landing.

Extra Info

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

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

• The goal is to jump with control and land softly in a stable split squat.

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