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Quadriceps · Advanced

Split Jump to Box

Explosive drill that develops coordinated force and power using bodyweight, with emphasis on the quadriceps.

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Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Bodyweight

Sets × reps

4 × 5 / side

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Face a low stable box and take a split stance with the lead foot close enough to land fully on top.
  2. 02Lower into a shallow split squat with the trunk braced and both knees aligned.
  3. 03Drive explosively upward and slightly forward while switching the legs in the air.
  4. 04Land softly in a split stance with the opposite lead foot fully on the box and the rear foot on the floor.
  5. 05Stabilize, step down under control, reset the stance, and repeat without rebounding.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionSplit JumpsRelated variationAlternating Dumbbell Split JumpRelated variationJump Lunge To Feet Jack

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat JumpComparable substituteBox JumpComparable substituteDumbbell Squat Jump

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