Exercise guide
Split Squats
Despite the stretching category, the supplied instructions describe alternating split-squat jumps. The hamstrings are listed as primary, while the quadriceps, glutes, and calves also produce and absorb force.
Training context
Setup Cues for Alternating Split Jumps
Begin with controlled reverse lunges and static split squats before adding the jump and midair leg switch. Use a clear surface with enough space in front and behind the body.
Jump height is less important than returning the feet to a stable split position. Reduce the pace when the knees or feet begin drifting inward.
Technique overview
Switch the legs and absorb each landing
Start in a split stance and lower slightly through both knees. Jump upward, exchange the front and rear legs in the air, and land in the opposite stance. Bend the hips and knees to absorb the impact before immediately repeating or pausing to reset.
Treat this as an overview and use a range, pace, and setup you can control.