The jump lunges is a great exercise to increase vertical jump and prevent injuries. This exercise is beneficial as it works each leg in isolation as well as improves the stabilization muscles of the knee and balance. Strengthening the knee stabilizer muscles is important aspect of knee injury prevention. This exercise will help to improve performance in sports like soccer, volleyball and weightlifting. The muscles engaged by the split squat jump are the quadriceps, hip flexors, knee stabilizers and glutes. Before performing the split squat jump, a warm-up should be done in order to prevent injuries. The suggested exercise amount is 4 sets, 10-12 repetitions (reps).
Starting Position: Stand with feet spread apart, one in front and one in the back. The front leg should be bent 90 degrees at the hip and 90 degrees at the knee. Note: The front knee should not go past the front toes in order to prevent injury.
Action: Jump off the ground with the help of the arms to get lift. When in the air switch the legs so that when landing, the front leg is now in the back leg position and vice-versa. Land in the same position and immediately repeat the jump after landing. Alternate legs after every jump. Note: The front knee should not go past the front toes in order to prevent injury.
Target Muscle Groups: Quadriceps, hip flexors, knee stabilizer muscles and glutes