Build Leg Strength with Plyo Split Squat

Plyo Split Squat

One Side

Other Side

Rep Range

8-20

Hints

Begin in a split stance with one foot forward and the other extended back, toes touching the ground. Hands are clasped together in front of you, elbows bent, aiding in balance. Engage your core. Lower down into a lunge, ensuring the front knee is aligned with the ankle. Explosively push off the ground using the front leg, lifting that foot off the ground briefly. Use the momentum to softly land back on that foot and descend back into the lunge position. Repeat the plyometric movement with the same front leg for the desired repetitions before switching to the other leg.

Common Mistakes

Landing with a stiff front leg, which can be harsh on the joints. Not maintaining an upright posture, leading to leaning forward or backward. Allowing the front knee to go past the toes upon landing, which can place undue strain on the knee.

Breathing

Inhale as you lower into the lunge. Exhale explosively as you push off and lift the front foot. Inhale again upon landing.

Muscle Focus

Primary Muscles

Quads, Glutes, Hamstrings, Calves

Secondary Muscles

Adductors, Erector Spinae

Tertiary Muscles

Core