Split Squats

Also called jumping split squats, split squat jumps and alternating lunge jumps.

Works

Hamstrings, plus calves, glutes and quads

Equipment

Bodyweight

Level

Intermediate

Type

Isolation

How to do it

Setup. Being in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so.

1. As you descend, immediately reverse direction, standing back up and jumping, reversing the position of your legs. Repeat 5-10 times on each leg.

Cues

• Jump into a split stance.
• Lower the hips a little.
• Reverse and switch the legs.
• Land soft and quiet.

Common mistakes

• Front knee caving in.
• Landing flat and heavy.

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.

Harder

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