vertical jump training

Split Squat Variations

This video contains the Dumbbell split squat and the bodyweight split squat.

This video contains the Barbell split squat.

To replay the video just click and drag the time bar back to the start.

Best Use For Improving Vertical Jump

Split squat variations are a great exercise for strengthening the major jumping muscles of the glutes, quads and hamstrings. The unilateral nature of the exercise means it is an excellent choice for single leg jumpers to complement their other weight room training.

Technique Tips

Split squats can be performed using sandbags, barbells, kettlebells, weight vests etc, but my preferred method is either with dumbbells or by holding a weight plate in front of you. Using the weight plate at the front increases loading on the quads, while dumbbells hels to the side provides a more balanced recuritment profile between the posterior and anterior chains.

However you choose to perform split squats you should always try and keep your torso upright, your the lower part of your front leg perpendicular to the floor, and aim for a good depth on the lunge to work your muscles through a decent range of motion.

This exercise really stretches the hip flexors as well so it is a good one to do if you happen to spend a lot of time sititng down (which is most of us).

Alternative Exercises

Some good alternatives to the split squat are

Safety Bar Split Squats

Reactive Split Squats

Split Squats with Bands



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