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Jumping Split Squat

May 16, 2023 | Joel Runyon

The Jumping Split Squat is another leg based, plyometric exercise that will both burn calories, tax your lungs and increase strength in your quadriceps, hamstrings and glutes. By placing one foot in front of the other, bending down and launching yourself up with explosive energy, maximum strength gains can be achieved in the course of just a few sets.

The Jumping Split Squat is similar to Jumping Lunges, but the biggest difference between the two is that the distance between your feet is less and the weight being born on your upper legs is more evenly divided than a lunge where the forward leg is taking the brunt of the muscle stress.

How to do a Jumping Split Squat

To begin: Stand with both feet shoulder-width apart and keep your hands down at your sides. Place your left foot back about a pace behind your right with your heel slightly raised off of the floor. It is not necessary to split your legs as wide as they can go. Keep your chest upright and now bend both your knees to lower your entire body down almost to the floor.

Tighten your abdomen and then throw your hands above your head as you explosively jump your body upward as high as you can go. The moment your feet are no longer touching the ground, alternate your legs’ positions so that your left foot now lands in front and your right leg lands behind you before you begin to land.

You want to land with your left foot flat on the floor and your right toes bent behind you. Keep your knees relaxed so they can best absorb the impact of the landing.

Just after returning to the floor, drop again to a deeper squat to prime your legs for their next jump upwards. This completes one rep. Make sure to avoid your front knee leaning forward past your toes, this can lead to injury.

Tips for Jumping Split Squats

If you’re new to Jumping Split Squats, start slow and warm up your knees with some soft practice reps.

Jumping Split Squat Video Demonstration

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Joel Runyon

Joel is the founder of IMPOSSIBLE® and MoveWell. In addition to free fitness resources on Impossible Fitness - you can buy performance apparel and supplements on