Astride Jumps

Astride jumps, also known as split squat jumps, are a dynamic plyometric exercise that targets your lower body muscles, including your quadriceps, hamstrings, glutes, and calves. This exercise is a great way to improve your lower body power, strength, and overall athletic ability. To perform astride jumps, start by standing with your feet hip-width apart. Take a big step forward with your right foot and lower your body into a lunge position, making sure your right knee is directly above your ankle. Your left knee should be hovering just above the ground. From this starting position, explosively jump straight up into the air, switching the position of your legs mid-air. Land softly with your left foot forward and your right foot back, lowering your body down into a lunge position once again. Remember to keep your chest up, engage your core, and maintain proper form throughout the exercise. Astride jumps are a high-intensity exercise that not only increases lower body strength and power but also boosts your cardiovascular endurance. It can be incorporated into your leg day routine, circuit training, or even as part of a full-body workout. As with any exercise, it's important to warm up properly before attempting astride jumps to prevent injury. Start with some light cardio and dynamic stretches to prepare your muscles. If you're new to plyometric exercises or have any joint or knee issues, it's best to consult with a fitness professional before adding astride jumps to your routine.

Instructions

• Stand with your feet shoulder-width apart.
• Lower your body into a squatting position, keeping your chest up and your core engaged.
• Jump up explosively, extending your arms and legs fully.
• While in the air, spread your legs apart and cross your arms overhead.
• Land softly on the balls of your feet with a slight bend in your knees.
• Quickly jump back into the squatting position and repeat the movement.
• Continue jumping back and forth, maintaining a steady rhythm.

Tips & Tricks

• Focus on explosiveness and power, as this exercise requires a quick and powerful movement.
• Incorporate a full-body warm-up to prepare your muscles for the intense jumping motion.
• Engage your core throughout the exercise to maintain stability and control.
• Land softly and quietly to minimize impact on your joints and reduce the risk of injury.
• Maintain a consistent rhythm and pace to keep the exercise challenging and effective.
• Gradually increase the height of your jumps as you build strength and improve your technique.
• Add variation by altering the width of your strides, ranging from narrow to wide.
• Incorporate resistance bands or weighted vests to make the exercise more challenging.
• Stay hydrated and fuel your body with a balanced diet to support muscle recovery and growth.
• Listen to your body and take breaks when needed to prevent overexertion and ensure safety.