Loaded split stance, then jump for air.
Keep the torso upright and absorb each landing softly before exploding again.
This takes the rear-foot-elevated stance, where the front quad already carries nearly everything, and adds a jump so that leg has to produce force fast, not just grind through reps. The glutes assist in extending the hip on takeoff and absorbing each landing. It lives in the power section of a programme, one leg at a time, for athletes who need single-leg spring rather than just single-leg strength.
Light, far below your split squat weights, often just the bar or a little more. The goal is jump height and crisp landings. If the bar stops you leaving the ground properly, the load has defeated the exercise.
It is an advanced move, so earn it. You should own heavy Bulgarian split squats and unloaded split jumps first, keep the load modest, and stop the set the moment landings get loud or sloppy.
The split squat builds strength through a controlled grind. The split jump converts that strength into power by demanding explosive takeoff and soft absorption. Programme the squat for muscle, the jump for speed.
