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Also known as: Split squat jump.

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Technique

  1. Jump up and down, landing in a lunge position each time and alternating which leg is in the front.

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Form tips

  • The back knee should go down almost to the ground at the bottom of each jump.
  • The front knee should be aligned with the front foot, which should be pointing forward.
  • Keep your torso upright.
Logging: Each repetition involves working both sides.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Legs
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Joint movements
Kneeextension
Hipextension
trains stretches

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Regressions

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Forward lunge

Beginner
e0k3

Reverse lunge

Novice
e147

Weighted lunge

Novice
w017

Flying knee lunge

Novice
w015

One-leg hinge hop

Novice
e10h

Jumping bulgarian split squat

Novice
e0a7

Scissor jump

Novice
e0ed

Jumping pistol squat

Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.