Abs and Core, EMS industry news, Full Body, Hips & Buttocks, Hyperstrike Exercise Videos, Legs

Alternating Split-Squat Jump

Alternating Split-Squat Jump

[Elite_video_player id=”6″]

Muscle Groups
  • Abs and Core
  • Full Body
  • Hips & Buttocks
  • Legs
  • Leg power
  • Hip power


The alternating split-squat jump is not for beginners. This exercise is very demanding and requires a strong base before attempting. After performing a few reps you will feel like you ran wind sprints. It’s a good exercise for building strength and explosiveness for sports such as basketball, volleyball and other jumping sports. While building strength this exercise is also good for cardiovascular endurance. You might consider this exercise if you are cross training.


  • Stand with your feet staggered about 18 to 24 inches apart, front and back.
  • Jump up and while in the air quickly switch legs forward and backward.
  • Land and absorb the impact softly by bending both legs until the back knee is about an inch from the ground.
  • Keep your chest up and maintain good posture throughout. The front knee shouldn’t move too far past the toes.


  • Hunching and not keeping the chest up