Jumping can make your bones stronger, even in adulthood. Research shows that men who played high-impact sports (like basketball) as kids have higher bone mineral density than men who didn’t.
But even men who start such activities after adolescence have healthier bones than their less active peers. And that’s important because your bones grow at a slower rate and start to break down more quickly once you turn 30 years old.
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Add some jumping into your fitness routine, whether it be hoops or this split squat jump progression shown in the video above by Men’s Health Fitness Director BJ Gaddour.
“Since plyometric exercises can be tough on your joints, ligaments, and tendons, make sure you don’t go from ground zero to superhero right off the bat,” says Gaddour. “Earn the right to progress. That’s how you make a change without pain.”
Follow his step-by-step progressions to safely add split squat jumps into your workout.
1. Split-kneel position to stand without pain
2. Split squat for 10 to 20 reps
3. Drop split squat under control for 10 to 20 reps
4. Split squat with front-leg lift
5. Split squat jump
6. Split squat switch jump
7. Split squat tuck jump
For more ways build a stronger, better-performing lower-body, check out The 6 Secrets to Transforming Your Legs.
