Plyo Split Squats: Toned Your Legs Quickly With This Fast Pace Move

Are you struggling to see progress in your leg workouts? Do regular lunges and squats just not do the trick for you anymore? It’s a common frustration among many fitness enthusiasts. The good news is that you are not alone in this. The leg muscles are some of the largest and strongest in the body, and they require a bit more intensity and variety to keep growing. One effective solution to this problem is incorporating plyo split squats into your routine. In this blog post, we will dive into the benefits of plyo split squats, how to properly perform the exercise, and variations you can incorporate to keep your leg workout challenging and exciting. Let’s get those legs working!

Plyo Split Squats Summary

  • Primary Muscles: Quadriceps
  • Secondary Muscles: Adductor Magnus, Gluteus Maximus, and Soleus
  • Equipment: Body Weight
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary
Graphic image of a fit woman performing alternate cable triceps extensions.

Plyo Split Squats Instructions

  • Position your feet far apart with one foot forward and the other foot behind.
  • Squat down by flexing the knee and hip of your front leg.
  • Allow the heel of your rear foot to rise while the knee of your rear leg bends.
  • Press up with force and jump high enough to switch your feet’ positions.
  • Lunge down with this opposite side.
  • Keep jumping to switch your feet and lunging to conduct these Plyo Split Squats for ten reps with each side.

Video Tutorial

Plyo Split Squat: Instructional Video

Plyo Split Squats Muscles

Target (Agonist)


Dynamic Stabilizers


  • Erector Spinae
  • Gracilis
  • Levator Scapulae
  • Pectineus
  • Sartorius
  • Trapezius – Middle
  • Trapezius – Upper
  • Vastus Lateralis

Antagonist Stabilizers

Image of the skeletal muscular system with the muscles used in the plyo split squats exercise highlighted in red and the rest in blue.

Benefits of Plyo Split Squats

Performing Plyo Split Squats in a strength training or fitness routine is beneficial for building muscle strength and power in the quadriceps. The explosive nature of the exercise requires the quads to rapidly contract and extend, resulting in an increase in muscular endurance and overall power. The quadriceps are also actively engaged during the exercise to stabilize the body, providing an effective way to build strength in the stabilizing muscles. Plyo Split Squats can also help to improve balance and coordination, further enhancing the overall benefits of the exercise.

Tips for Performing Plyo Split Squats

You’ve come at the right location if you desire to forge ahead your capability to conduct plyo split squats. Using these tips can allow you to take full advantage of this beautiful workout. In addition to toning your legs muscles, improving movability, and also a lower chance of injury can all be accomplished with this exercise. Let’s begin and take a look at how these tips will benefit you.

  • Maintain Proper Form: Proper form is key when performing Plyo Split Squats. This will ensure that you are using the correct muscles and are getting the most benefit from the exercise.
  • Move with Intention: Moving with intention when performing Plyo Split Squats will help to maximize the benefit of the exercise. Make sure to push off with your legs and drive your arms forward with each rep.
  • Focus on Balance: Focusing on balance is important to ensure that you are performing the exercise correctly and avoiding injury. Make sure to keep your torso upright and take short, controlled steps as you move.

Benefits and Tips Video

HOW TO do a BULGARIAN SPLIT SQUAT | proper form + common mistakes

Frequent Mistakes To Avoid

When conducting plyo split squats, keeping away from typical errors can be the difference to achieving optimal results and avoiding pain. Moreover, achieving the most out of the exercise requires appropriate technique, and avoiding perform typical errors can allow you to perform the exercise better and obtain your desired results. However, take it easy, it’s not as challenging as it might seem. By knowing the mistakes to avoid and taking the appropriate actions, you may complete the exercise securely and effectively. Thus, it is now your turn to maximize your results from this exercise and experience the advantages of a productive workout.

  • Not engaging the core muscles: Not engaging the core muscles during Plyo Split Squats can lead to an inefficient workout and poor posture, which can result in injury and fatigue.
  • Relying too heavily on momentum: Relying too heavily on momentum instead of using proper form and explosive power can lead to poor form, lack of progress, and increased risk of injury.
  • Not switching up the routine: Not switching up the routine can lead to boredom and lack of motivation, which can lead to giving up on the exercise altogether.

Find More Bodyweight Exercises Here

Variations and Complementary Exercises

There are many variations, complementary, and alternative exercises that can be used to target the same muscle groups as Plyo Split Squats. These exercises can help you work your lower body in different ways, increase the difficulty of the exercise, or simply add variety to your workout. Here are some examples:

Plyo Side Lunge

Graphic image of Plyo Side Lunge.

The Plyo Side Lunge is a great alternative or complementary exercise to the Plyo Split Squat. This plyometric exercise is performed with a single leg hop and lunge, and it helps to develop explosive power and agility in the lower body. It also requires balance, coordination and core strength, which helps to improve overall fitness. The Plyo Side Lunge is an excellent way to add variety to your workout routine, as it works different muscle groups than the Plyo Split Squat. It is also an effective way to challenge the same muscles with a different exercise, helping to keep your workouts fresh and exciting.

Half Squat

Graphic image of Half Squat.

Half Squats are a great exercise to complement or even replace Plyo Split Squats. Half Squats involve standing with feet shoulder-width apart and performing a deep squat while only going down halfway. They work the same muscles as Plyo Split Squats, but with less stress on the knees and ankles, allowing you to work on improving form and range of motion. Additionally, they provide an excellent cardio workout, as they require more power and speed than regular squats. Half Squats are an ideal alternative or complement to Plyo Split Squats for those looking for a lower-impact exercise that still challenges their muscles.

Bulgarian Split Squat

Graphic image of Bulgarian Split Squat.

The Bulgarian Split Squat is a great complementary or alternative exercise to the Plyo Split Squat. This exercise is a unilateral movement, meaning you’ll be working one leg at a time. To perform this exercise, stand a couple of feet away from a bench and place the top of one foot onto the bench behind you. From here, lower yourself down until your knee and hip of the working leg are both bent at 90 degrees. Pause for a second and then drive yourself back up to the starting position. This exercise will help to strengthen your lower body and improve balance and stability in the hip and knee joint.

Check Out These Top Bodyweight Exercises

Dumbbell Split Squat

Graphic image of Dumbbell Split Squat.

The Dumbbell Split Squat is an ideal complementary exercise to Plyo Split Squats because it provides a more controlled environment for users to perform the same leg movements. It is a unilateral exercise that works each leg independently, which allows for more stability and balance as well as the ability to focus on form. By using dumbbells, you can also increase the intensity of the exercise by increasing the weight, making it a great alternative to Plyo Split Squats. This exercise helps to improve strength and mobility in the legs, as well as balance and coordination.

Dumbbell Side Lunge

Graphic image of Dumbbell Side Lunge.

The dumbbell side lunge is an excellent complementary exercise to the plyo split squat. It targets the same muscle groups but in a different way; while the plyo split squat focuses on explosive power, the dumbbell side lunge emphasizes balance and control. Additionally, the dumbbell side lunge allows for greater range of motion, making it an effective alternative for targeting the glutes, quads, and hamstrings. Furthermore, by using a dumbbell, there is an added benefit of greater stability and coordination. In conclusion, the dumbbell side lunge is an excellent exercise for those looking to target their lower body muscles and improve their balance and coordination.

Dumbbell Elevated Split Squat

Graphic image of Dumbbell Elevated Split Squat.

The Dumbbell Elevated Split Squat is a great complementary or alternative exercise for the Plyo Split Squat. This exercise targets the same muscles as the Plyo Split Squat, but with an increased range of motion. By elevating your rear foot on a bench or step, you are able to achieve a deeper squat while also engaging your core muscles. Additionally, the use of dumbbells allows you to adjust the weight according to your strength and fitness goals. The Dumbbell Elevated Split Squat is a great way to add variety and challenge to your workout routine.

Find More Legs Exercises Here

Opposing Complementary Exercises

To further supplement your workout, try a few of the following exercises that focus on opposing muscle groups to Plyo Split Squats. These exercises will help you achieve a balanced workout and build strength in both your lower body and core.

Resistance Band Single Leg Curls

Graphic image of Resistance Band Single Leg Curls.

Resistance Band Single Leg Curls are a great exercise to complement Plyo Split Squats. By targeting the opposing muscle group, the hamstrings, it helps to provide balance in the leg muscles. This exercise is especially important for athletes who use their legs for any type of sports activity or movement, as it helps to strengthen the muscles and prevent injuries. Resistance Band Single Leg Curls are easy to do, as all that is needed is a resistance band. The exercise is simple: tie one end of the band to a secure object, such as a door knob or a table leg, and then place the other end of the band around the foot. Then, slowly curl the foot towards the body while keeping the knee straight. This exercise helps to target and strengthen the hamstring muscles, allowing for better balance and increased strength.

Resistance Band Leg Curls

Graphic image of Resistance Band Leg Curls.

Resistance Band Leg Curls are an ideal way to complement the exercise Plyo Split Squats. Resistance Band Leg Curls work the opposing muscle group, the hamstrings, which are used to extend the lower leg. By performing Resistance Band Leg Curls after Plyo Split Squats, the hamstrings are able to get a full workout, helping to maintain balance between the quadriceps and hamstrings. This ensures that both muscle groups are strong and healthy, helping to prevent injuries.

Smith Machine Hip Thrust

Graphic image of Smith Machine Hip Thrust.

The Smith Machine Hip Thrust is a great exercise to complement the Plyo Split Squat as it works the opposing muscle group. It is an effective way to strengthen the glutes, hamstrings, and hips, which are used to stabilize during the Plyo Split Squat. The Smith Machine Hip Thrust also helps to increase power and explosiveness in the lower body, which can help to improve performance during Plyo Split Squats. By training with both exercises, athletes can improve their overall lower body strength and power.

Elevate Your Leg Day with Plyo Split Squats!

If you’re looking for a way to amp up your leg day routine, plyo split squats might just be the answer. These high-intensity exercises not only work your legs, but also improve your balance, coordination, and explosive power. By incorporating plyometrics into your split squats, you’ll challenge your muscles in new and exciting ways, leading to greater gains in strength and overall fitness. However, it’s important to approach these exercises with caution and proper form to avoid injury. Make sure to warm up thoroughly and start with simple variations before progressing to more challenging moves.

References: Wikipedia | | | Comprehensive List of Legs Bodyweight Exercises

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