Exercise library
Jumping Lunge
Quads · Lunge
Generic lunge demo. Follow the steps below for this exact exercise.
LungeCompoundOne side at a time
An explosive lunge where you switch legs in mid-air, building single-leg power and conditioning.
- Difficulty
- Hard
- Tracking
- Measured in reps
Muscles worked
QuadsGlutesCalvesCore
Equipment
Bodyweight
How to do it
- Start in a split stance with both knees bent to about 90 degrees.
- Drive through both feet and jump straight up, switching your legs in the air.
- Land softly in a split stance with the other foot forward and absorb through your knees and hips.
- Go straight into the next rep, keeping your torso upright throughout.
Coaching cues
- Land quietly with soft knees, a hard landing means you are dropping too fast.
- Swap to reverse lunges if your knees are sore or your landings get sloppy.