← EXERCISE LIBRARYPower
Split-Squat Jump
A jump from a split stance, switching legs in the air. Builds unilateral hip and quad power in a lunge position and demands a balanced, quiet landing each rep.
- 01Set up in a split stance, front shin near vertical, back knee bent and heel raised.
- 02Drop the back knee toward the floor to about a hand's width away.
- 03Jump vertically off both legs, driving through the front foot.
- 04Switch the legs in the air and land in the mirrored split stance on the forefeet.
- 05Absorb into the next rep for 6 to 10 total contacts, then rest a full minute.
- 01Straight up, not forward.
- 02Land in the split, not in a squat.
- 03Front knee over the front foot on every landing.
- 01Landing with the front foot far ahead of the knee — the braking force goes into the knee joint instead of the hip.
- 02Torso pitching forward on landing — you lose the front hip's contribution and the low back takes it.
- 03Doing them at the end of a leg session — the legs cannot produce speed when pre-fatigued and the drill loses its purpose.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.