Demo & instructions
Split Jump
Also known as: Jumping Lunge, Scissor Lunge, Alternating Lunge Jump
Instructions
From a lunge you jump straight up, switch the legs in the air and land in a lunge with the other foot forward. It is one of the most demanding bodyweight leg conditioning moves and needs a controlled landing every time.
- Movement
- Lunge
- Type
- Compound
- Level
- Intermediate
- Typical range
- 6–20 reps
Setup
- 1Step into a lunge with both knees bent to about ninety degrees.
- 2Hold the hands at the chest or let the arms swing naturally.
Execution
- 1Jump straight up from the lunge, driving through both feet.
- 2Swap the legs in the air so the other foot lands in front.
- 3Land softly into the lunge, absorbing with bent knees, and jump again.
- 4
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
