MOVEMENT GUIDE / CLEAR FLOOR
Split-stance landing practice
Step into a staggered stance and sink gently with the front knee tracking over the foot. Progress to a very small hop only after controlled step landings.
Target muscles
Quadriceps, glutes and hip stabilizers
Setup
Clear a safe space, warm up and begin with light load or the non-jumping version. Keep the movement within your capacity.
Perform the move
Step into a staggered stance and sink gently with the front knee tracking over the foot. Progress to a very small hop only after controlled step landings. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Builds control in a staggered stance; start with 2 × 4 per side.
Common mistake
Increasing load, speed or impact before technique stays consistent.
Alternative
Controlled step-up or supported calf raise.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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