▸ Legs
Split Jump
QuadricepsBody Only
beginner · compound · plyometrics
Also works: Calves · Glutes · Hamstrings
A quadriceps movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
02
Ensure that the front knee is over the midline of the foot.
03
Extending through both legs, jump as high as possible, swinging your arms to gain lift.
04
As you jump, bring your feet together, and move them back to their initial positions as you land.
05
Absorb the impact by reverting back to the starting position.