Elite Physique The New Science of Building a Better Body

SPLIT SQUATS
Split Jump Squat
This is the most advanced version of the split squat. It requires plenty of strength and
power to elevate your body high enough to switch your legs midair and land with the
opposite leg forward. The landing phase is especially beneficial to athletes who need
to decelerate from a high velocity. For many people, no additional load is required for
this exercise.
HOW TO DO IT
1. Stand in a split position, with your weight distributed evenly between your front
foot and the toes of your trailing leg. Hold a weight in each hand down at arm’s
length, or place your hands on your hips.
2. Bend your knees and lower your body until your rear knee is at or near the floor
(see figure a). 3. Explosively push through both legs to elevate your feet off the
ground, and switch your legs midair (see figure b).
3. Land with your opposite leg in front (see figure c). Each landing counts as one
rep (i.e., 10 total reps requires 5 reps with each leg forward).
a b c
ADVANTAGES
• The split jump squat increases explosive power of the lower body.
• It develops deceleration strength during the landing.
COACHING CUE
If you’re strong enough to perform this exercise while holding weights, the key is to use
a load that’s light enough to get maximum elevation.
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