Split Squat Jump
The split squat jump is a bodyweight plyometric exercise targeting the quadriceps in a stationary lunge stance. Exploding vertically from the lunge develops single-leg power and challenges lower body endurance.
How to do it
- Stand in a lunge position with one foot forward and one foot back.
- Lower into the lunge by bending both knees to 90 degrees.
- Explosively jump straight up from the lunge position.
- Land softly back in the same lunge stance and immediately lower into the next repetition.
- Complete the desired repetitions and switch legs.
Form cues
- Keep your chest upright throughout the movement.
- Bend both knees to create two 90-degree angles in the lunge.
- Drive forcefully through your front foot to explode upward.
- Land softly on the ball of your foot to absorb impact.
Breathing: Exhale as you explosively jump upward, and inhale as you land and lower back down into the lunge.
Common mistakes
- Landing with a stiff knee increases joint impact and reduces shock absorption.
- Letting the front knee cave inward places unnecessary stress on the joint.
- Not getting enough height limits the explosive power benefits of the plyometric movement.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, calves.
Suggested sets & reps
Get fitter
3 sets × 6–10 reps per leg, rest 60 seconds
Lose weight
3 sets × 6–8 reps per leg, rest 60 seconds
Build muscle
3–4 sets × 5–8 reps per leg, rest 90 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp joint pain in your knees or ankles, stop immediately.
- If you have lower body joint sensitivities, ease off or choose a gentler, non-jumping option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
How many times a week should I do split squat jumps?
Because they are high-impact and advanced, 1 to 2 sessions per week with at least 48 hours of rest between them is plenty for most beginners.
What should I do if my knees hurt when landing?
Focus on landing softer by rolling through the foot from toe to heel, and make sure your knees stay aligned with your toes. If discomfort persists, stop and choose a lower-impact movement.
Can I do this exercise on a hard concrete floor?
It is best to perform plyometrics on a shock-absorbing surface like a gym mat or turf to reduce stress on your joints.