Split Jump

Also called jumping lunges, lunge jumps and split squat jumps.

Works

Quads, plus calves, glutes and hamstrings

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.

1. Ensure that the front knee is over the midline of the foot.
2. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
3. As you jump, bring your feet together, and move them back to their initial positions as you land.
4. Absorb the impact by reverting back to the starting position.

Cues

• Start in a lunge, front knee bent.
• Jump straight up, arms drive.
• Switch legs in the air.
• Land soft back into the lunge.

Common mistakes

• Front knee caving in.
• Back knee slamming the floor.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

Swap for