# Split Squat Jump

URL: https://heatsy.app/ex/split-squat-jump

Also known as: Jump Split Squat, Jumping Split Squat, Stationary Split Jump, Split Jump

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Rectus Femoris, Gastrocnemius, Soleus
- Holds: Rectus Abdominis, Gluteus Medius

## Technique

1. Stand in a long split stance, front foot flat and back heel lifted, then dip into a shallow split squat.
2. Jump straight up explosively, keeping the legs in the split.
3. Land softly in the same stance and repeat; switch legs after the set.

### Cues

- Land softly and absorb with the hips and knees.
- Jump straight up, not forward.

### Common mistakes

- Landing stiff-legged.
- Front knee collapsing inward.
- Continuing when form breaks down from fatigue.

## Alternatives

- [Jump Lunge](https://heatsy.app/ex/jump-lunge)
- [Bodyweight Split Squat](https://heatsy.app/ex/split-squat)