Split Jump

How to perform

1. 01Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
2. 02Ensure that the front knee is over the midline of the foot.
3. 03Extending through both legs, jump as high as possible, swinging your arms to gain lift.
4. 04As you jump, bring your feet together, and move them back to their initial positions as you land.
5. 05Absorb the impact by reverting back to the starting position.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.