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Split Squat Jump

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Split Squat, Jump

Type: Legs

The jumping split squat is an effective exercise for developing the quads and glutes, and is performed by performing a squat with the feet staggered, jumping between reps. Incorporating a jump whilst alternating the legs increases the demand on the heart and lungs making this version of the exercise much more challenging. Below you'll find a video guide and step by step instructions that describes the correct technique for the split squat jump exercise.

Level :

Advanced

Equipment : No

	Buttocks
	Calves Core Hamstrings Thighs

Split Squat, Jump Steps:

Step 1:

Stand upright, clasp the hands together and place behind the head

Step 2:

Take a step forward in to the split stance position

Step 3:

Drop down into a split squat so that the leading thigh is parallel to the floor

Step 4:

The trailing knee should avoid contact with the floor.

Step 5:

Push up rapidly from the balls of the feet through the knees and thighs to jump up

Step 6:

Jump up as high as you can and switch legs in mid air

Step 7:

Land in the opposite stance, drop back down into the squat & repeat

Step 8:

Keep the back straight and head looking forwards throughout the movement

Step 9:

This is one repetition, repeat for the required number of reps

Top Tip:

To reduce stress on the knee joint, make sure the knee of the leading leg stays behind the toes.

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