2 minutes reading time

Barbell Split Squat With Jump

Intermediate
Equipment
Hamstrings
Hamstrings
Calves
Calves
Glutes
Glutes
Quads
Quads
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Compound
Force Type
Push

The barbell split squat with jump is a dynamic power-based lower body exercise that develops explosiveness, balance, and strength. It’s a more advanced variation of the split squat, introducing plyometric stimulus to target the quads, glutes, hamstrings, and calves while challenging core stability and joint control. This movement is especially useful for athletes who need to generate force quickly and absorb impact efficiently.

Key Benefits:

  • Improves lower-body power and explosive strength
  • Enhances athletic performance and vertical jump ability
  • Challenges balance, proprioception, and coordination
  • Targets quads, glutes, hamstrings, and calves
  • Builds unilateral leg strength and stability
  1. Set the barbell just below shoulder height in a squat rack and load it with a moderate weight.
  2. Stand under the bar and rest it across your traps—not your neck. Grip the bar with a wide grip for stability.
  3. Lift the bar off the rack, take a few steps back, and get into a split stance—left leg forward, right leg back.
  4. Lower your body into a split squat by bending both knees. Keep your torso upright and knee tracking in line with the foot.
  5. From the bottom position, **explode upward**, pushing through the front foot to jump slightly off the ground.
  6. Land softly, absorb the impact by bending the knees, and repeat.
  7. Complete the desired reps, then switch legs and repeat.
  • Start with just the bar or very light weight until you master the movement.
  • Keep your core braced to maintain a neutral spine throughout the jump.
  • Focus on a **soft landing**, using your toes and calves to absorb impact.
  • You don’t need to jump high—**an inch off the floor is enough** to build explosiveness.
  • Avoid letting the front knee move excessively past the toes or collapse inward.
  • If you have previous knee or back injuries, consult a coach or avoid this high-impact variation.

🔥 Add barbell split squat jumps to your routine for athletic lower-body explosiveness and improved single-leg control. Start light, stay stable, and explode with precision.

Gym Mates