Split-Squat Jump

Split-Squat Jump

This exercise is a lower-body explosive, plyometric; by those first involved with the exercise it is also often referred to as a scissor jump. Initially, you should perform this exercise with your hands resting on your hips and using no weight. As your body becomes accustomed to the intensity, you can add a dumbbell weight of your choice in each hand, just don’t go from zero weight to 40 lb dumbbells in your hands – work your way up.

1. Begin by standing with your hands on your hips and your feet less than shoulder width apart. Think of stepping into a lunge position, because that is the position you will be in when you land.

2. Without hesitation, jump into the air and land, left leg forward into a lunge position.

3. Immediately, jump back into the air coming down so that your right foot is forward.

4. You have completed one repetition, i.e., each leg must be forward into the front/lunge position. As a note, I often see this exercise done from standing, jumping into a lunge, standing again, and jumping into lunge again – this is wrong; do as prescribed in this description.

5. Instead of coming back to the standing position each time, you simply jump up and switch forward foot for each movement. Only when finished with all the reps will you stand to normal starting position. The count for the reps is done each time the left leg hits, just make sure on the last one to jump once more onto the right leg forward.

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