Split Squat Jump
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Set up in a split stance, front foot flat and back heel up.
- Drop into a lunge until the back knee is close to the floor.
- Jump explosively out of the bottom and SWITCH the feet in the air.
- Land soft in the opposite split stance and go straight into the next rep.
FORM TIPS
- Land with a bent front knee and absorb it. Landing tall and stiff is where knees get sore on this one.
TARGET MUSCLES
Primary
- Quads
- Glutes
- Calves
Secondary
- Hamstrings
- Adductors
- Abs
- Lower Back
- Obliques
In the app
This guide covers these exercises in the Ægir Iron library:
- Split Squat Jump
- Lunge Jump
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.