Split Squats
Split Squats is a plyometric conditioning - jumping lunge transitions exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Gastrocnemius, Soleus, Gluteus maximus, Quadriceps
- Exercise type
- Plyometric conditioning - jumping lunge transitions
Exercise technique
- Stance
Start standing in balance with landing space in front of you.
- First transition
Use a small jump to move one foot forward and the other backward.
- Load
Bend your knees on landing and lower your hips under control.
- Rebound
Extend your legs to jump upward again.
- Switch
Switch your front and rear legs in the air.
- Land
Soften both knees as you land in the new split stance.
- Rhythm
Keep your chest upright and the lateral width between your feet consistent throughout the short series.
Key technique points
- Switch legs in the air.
- Leave lateral width between your feet.
- Keep your front knee aligned with your foot.
- Do not hit the floor with your rear knee.
- Control your descent.
- Prioritize landing quality before speed.
Common mistakes
Turning it into a static squat
Do not skip the jumping phase in which you switch legs in the air.
Tightrope stance
Do not line your feet up on a narrow line.
Knees moving inward
Do not lose leg alignment during the change of direction.
Hard rear-knee landing
Do not strike the floor with your knee on landing.
Torso falling forward
Do not swing into takeoff by folding your chest down.
Continuing a fatigued series
Do not keep jumping once your foot sequence becomes confused.
Frequently asked questions
Split Squats: why is “Turning it into a static squat” a mistake?
Do not skip the jumping phase in which you switch legs in the air.
Split Squats: why is “Tightrope stance” a mistake?
Do not line your feet up on a narrow line.
Split Squats: why is “Knees moving inward” a mistake?
Do not lose leg alignment during the change of direction.
Split Squats: why is “Hard rear-knee landing” a mistake?
Do not strike the floor with your knee on landing.
Split Squats: why is “Torso falling forward” a mistake?
Do not swing into takeoff by folding your chest down.
Split Squats: why is “Continuing a fatigued series” a mistake?
Do not keep jumping once your foot sequence becomes confused.
What should I focus on when doing Split Squats?
Switch legs in the air. Leave lateral width between your feet. Keep your front knee aligned with your foot. Do not hit the floor with your rear knee. Control your descent. Prioritize landing quality before speed.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.