The lunge with jump is a dynamic lower body exercise that combines a traditional lunge with a plyometric jump, targeting the glutes and also engaging the quadriceps, hamstrings, and calves. It requires balance, coordination, and explosive strength.
Also Works
QuadricepsHamstringsCalves
How to Perform
1
Start by standing with your feet shoulder-width apart.
2
Take a step forward with your right foot, lowering your body into a lunge position.
3
Push off with your right foot and jump into the air, switching the position of your feet mid-air.
4
Land softly with your left foot forward and immediately lower your body into a lunge position.
5
Continue alternating between lunges and jumps for the desired number of repetitions.
Pro Tips
•Land softly on the balls of your feet and immediately sink into the lunge to absorb impact through your muscles, not joints.
•Swing your arms upward as you jump to generate extra height and allow time for the leg switch.
•Keep your front knee aligned over your ankle on every landing; don't let it shoot past your toes.
Common Mistakes
•Leaning the torso too far forward on the landing, which puts excessive stress on the front knee.
•Not switching legs fully in the air, landing with feet too close together and losing balance.
•Taking too shallow a stance on the landing, which forces the front knee past the toes.