Primary musclesHip، Leg، Cardio
EquipmentFull Gym، NO EQUIPMENT
LevelPlyometrics
Suggested3 × 8–12
Overview
The Split Jump Squat is a bodyweight move that trains the quads, hamstrings, and glutes. Because it is unilateral, you work one leg at a time. That can build balance and stability while making the muscles work harder.
How to do it
- 1
Set up in a lunge stance with your right foot in front and your left foot behind you. Keep your feet shoulder-width apart, and point your toes forward.
- 2
Drive off the floor and jump powerfully, then change leg position in the air so your left foot lands in front and your right foot moves back.
- 3
Absorb the landing softly with your left foot forward and your right foot back. Lower yourself into the lunge again.
- 4
Continue for the prescribed reps or time, switching sides each rep.
Muscles worked
Target
Quadriceps
Synergists
Gluteus Maximus، Adductor Magnus، Soleus
Dynamic stabilizers
Hamstrings، Gastrocnemius
