Jump Lunge
A plyometric lunge: from a split stance you jump straight up, switch legs in the air and land softly in a lunge with the other foot forward.
- Primary muscles
- Quads, Glutes
- Secondary
- Hamstrings, Calves
- Logged as
- Reps
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Why do it
Jump lunges add a jump and a mid-air leg switch to the lunge, turning it into a conditioning move that gets your heart rate up while your quads, glutes and calves absorb and produce force one leg at a time. They suit circuits, athletic training and tough bodyweight finishers. They demand more coordination and landing control than jump squats, so build up with a short pause in each landing before you chain reps together.
How to do it
Start in a lunge with your front thigh about parallel to the floor and your back knee just above it.
Jump straight up, driving through both legs and swinging your arms for height.
Switch legs in the air and land softly in a lunge with the other leg forward.
Absorb the landing with bent knees and go straight into the next jump. Land quietly; noise means you are not absorbing the impact.
Common mistakes
Landing with a loud thud
Noise means you're landing stiff and not absorbing the impact. Land softly on the front foot and let both knees bend to take it.
Front knee caving in
On tired landings the front knee tends to drift inward. Keep it over your toes, and slow down or end the set when it starts to collapse.
Landing with your feet in one line
A narrow landing makes you wobble and lose your rhythm. Keep your feet about hip-width apart side to side on every landing.
Bouncing in a high stance
Short, rushed hops in a shallow split turn it into skipping. Sink into a real lunge on each landing, then jump.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
