Split Squat Jump (Lunge Jumps)
Alternating jumping lunges to develop unilateral power, dynamic balance, and explosive leg strength.
Split Squat Jump (Lunge Jumps)
Jumping lunges are a unilateral plyometric exercise that simultaneously develops explosive power, dynamic balance, and inter-limb coordination. By alternating legs in the air, this exercise intensely engages the cardiovascular system while strengthening each leg in a balanced manner.
Anatomy Targeted
The quadriceps of the front leg bears most of the load during the lunge and propulsion phases. The gluteus maximus and gluteus medius provide hip extension and lateral stability. The hamstrings of the rear leg assist with stabilization. The iliopsoas flexes the hip to bring the rear leg forward during flight. The abdominals and obliques stabilize the trunk against rotational forces.
Step-by-Step Execution
- Start in a lunge position: one foot forward, one foot back, rear knee close to the ground.
- Both knees are bent at approximately 90 degrees.
- Jump explosively upward, pushing through both feet.
- In the air, switch leg positions (front goes back and vice versa).
- Land softly in the opposite lunge, controlling the descent.
- Immediately chain into the next jump.
Sets and Reps
4 sets of 10 reps (5 per side). Rest 60 to 90 seconds between sets. Aim for the same jump height and landing quality on every rep.
Safety Warnings
- Keep your torso upright and eyes forward throughout the exercise.
- The front knee should not pass beyond the toes on landing.
- Land on the forefoot first before descending into the lunge.
- If you lose balance, stop and reposition before continuing.
- Start with non-alternating jumping lunges (same leg forward) to learn the movement.
- Soft surface recommended. Avoid concrete and slippery surfaces.
Progressions
- Level 1: Static lunges with a small jump (no leg switch).
- Level 2: Alternating jumping lunges (standard).
- Level 3: Jumping lunges with weight (light dumbbells or weighted vest).
- Level 4: Explosive jumping lunges with knee drive in the air.
Target Audience
Intermediate athletes with solid static lunge proficiency. Excellent for athletes in sports requiring rapid direction changes (football, tennis, basketball). Also effective for runners looking to strengthen unilateral foot strikes. Not recommended with knee issues without medical supervision.