Split Squat Jumps
To do Split Squat Jumps, step one foot back and sink into a deep lunge, bending both knees as if you’re going to half kneel down on the ground. Make sure your front heel is down as you lunge back.
Then explode up and jump up out of the lunge to switch and land in a lunge on the other side. Swing your arms to propel yourself up as you switch the back leg forward and lunge back with the other leg. As you land, sink down into a deep lunge on the other side.
Once again in the deep lunge, explode back up and jump back into a lunge on the first side. Use your arms to help propel you up. Also make sure not to round forward or lean too far forward as you jump and switch. Make sure that when you land, you drop your front heel down to the ground so you can use that glute to help propel you back up.
Beginners may need to do quick step back lunges instead of jumping to switch or even perform more of a “skip” and switch instead of a full jump. The lower you go in the lunge and the quicker you jump to switch, the harder the move will be.