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How To Do A Jumping Couch Split Squat With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_JUMPING_COUCH_SPLIT_SQUAT.jpg" } }, "headline":"How To Do A Jumping Couch Split Squat With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-11-12", "description":"Learn How To Do A Jumping Couch Split Squat With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_JUMPING_COUCH_SPLIT_SQUAT.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>At Warrior Made, we know your couch can do so much more than just support you after a long day at work. In fact, the only piece of equipment we ever recommend for our bodyweight workouts is the very sofa, chair, or loveseat you already have in your living room. Here we’re going to teach you an advanced lower body exercise that uses your couch’s height to take the already challenging split squat to the next level: the jumping couch split squat.</p> <p>To perform the jumping couch split squat, start in front of your couch or chair. Put your right foot back on the couch and step your left foot forward. Bend to lower your right knee to the ground, then press through your left heel to leap powerfully upward. Land softly, then begin the next squat. As with so many jumping exercises, this move is incredible for building explosive power in your glutes, hamstrings, and quads. Plus, it works each leg individually ensuring that your strength gains are symmetrical.</p> <p>If you’re just beginning your fitness journey, start with regular split squats instead. From standing, take a small step forward with your left foot and place your hands on your waist. Come up onto the ball of your right foot then slowly drop your right knee to the floor. Press through your left foot to return to standing then begin the next repetition. Once you’ve finished a set, switch, and do the move on the opposite side. </p> <p>If you need to, place a pillow or cushion under your back knee to reduce the range of motion and give you a comfortable place to rest at the bottom of the movement. This exercise is the foundational movement that the jumping couch split squat builds from. Take your time and make sure to really perfect this move before advancing.</p> <p>When you’ve mastered the split squat, try the couch split squat. Do everything as you did for the normal split squat, but this time place your back foot on a couch or chair behind you. The couch split squat requires much more stability which means it will help improve your balance as it works the accessory muscles you use to keep yourself stable. This is an incredible move for building lower body strength, plus it’s going to prepare you for the jumping variation we’re about to learn here.</p> <p>Speaking of, let’s get started learning how to do the perfect jumping couch split squat.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Stand in front of a couch or chair. Step your left foot forward so it’s around two feet in front of the couch, and place the top of your right foot on the couch behind you.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-LR-1.jpg" class="img-fluid" alt="jump-couch-ss-1"> </picture> <li>Bend your left leg to drop your right knee all the way to the floor or as far as you can comfortably go.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-LR-2.jpg" class="img-fluid" alt="jump-couch-ss-2"> </picture> <li>Press hard through your left foot to jump upward. </li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-LR-3.jpg" class="img-fluid" alt="jump-couch-ss-3"> </picture> <li>Land softly on the ball of your left foot, then go right into the next repetition.</li> <li>Switch to perform the move on the opposite side.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Don’t let your front knee come too far forward as this can de-emphasize the muscles you’re trying to work. If your front leg comes out of alignment, pause. Then step it forward a bit until your shin and knee are vertical to the ground with each repetition.</li> <li>Keep your hips forward and balanced with one another. Imagine that your hips are a bowl of water that you don’t want to spill. If one of your hips drops below the other or if your hips come too far forward or back, reset so that they’re balanced.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-LR-4.jpg" class="img-fluid" alt="jump-couch-ss-4"> </picture> <li>The back leg should stay active during the movement. If you get lazy and let it just rest on the couch, you’ll come out of alignment. Instead, keep the toes pointed directly behind you and make sure that you feel the muscles on the front of your leg firing.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-LR-5.jpg" class="img-fluid" alt="jump-couch-ss-5"> </picture> <li>For the front leg, the knee should track directly over the toes as you drop to the floor rather than wobbling in or out. You also want to keep about 70 percent of the weight on your heel and 30 percent on the ball of your foot as you grip the ground with your toes.</li> <li>As you jump, point the front foot to activate the calf. Land softly on the ball of your foot then slowly allow the rest of the foot to curl to the floor. This is going to protect the joints of your legs from the ankle to the hip.</li> <li>Pull your shoulders back and activate your core to stay upright through the top of your head. This will help improve your posture while adding an element of core and upper body strengthening to this exercise.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-couch-ss-LR-6.jpg" class="img-fluid" alt="jump-couch-ss-6"> </picture> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The jumping couch split squat is tough, but the benefits for your strength, balance, and posture are well worth it. A great way to ease into this move is to start by doing a few regular couch split squats. Use this as an opportunity to warm up and check your form so that when you do the jumping variation, you’re ready to hop right in and maximize your results. You should start off with a small hop and then work your way up to jumping higher each time to enhance the benefits of this move.</p> <p>Again, don’t rush yourself into this advanced move. Start out with the split squat to get accustomed to the movement without pushing yourself too hard. As you gain confidence, you can move on to the couch split squat, the perfect intermediate move to help you progress to the jumping variation. Any of these exercises will benefit your flexibility, balance, posture, and lower body strength.</p> <p>Now that you’ve got all the cues you need to do the perfect jumping couch split squat, it’s time to try it out for yourself! Add a set to your next workout or take a break from binging your latest TV obsession to do a few repetitions.</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-couch-split-squat/">Couch Split Squats</a>.</p> </section> </article>

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