Jump split squat

Jump split squat

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Develop explosive leg power and become a stronger faster runner with the jump split squat.

Legs 3 exercise 2 |Jump split squat

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How to
Start with legs in a lunge position and jump up switch legs and land. Make sure that an upright posture is maintained and that your feet are pointing forward.

Perform each set for 45 seconds with a 15 second rest in between (45/15). Repeat 3 times.

Make it advanced
Increase each rep to 60/15 and then 90/15 all for 3 rounds.

Expert tips
A difficult exercise but excellent for improved strength, gradually increase weight and stride/lunge landing width.

Next: Bench single leg squats

Previous: Lung walk


Blackmores has created this series of strength training exercises for runners in partnership with elite runner Vlad Shatrov. With over 10 years’ experience training runners together with competing at the highest levels in distance running, he knows what it means to be a runner.

Vlad is also the founder of Runlab, a leading provider of group interval training sessions, group functional strength classes and personalised running analysis and programming. He has trained runners of all abilities, so whatever your distance he can help you with you run your best race yet.