Perform repeated explosive alternating lunges, jumping to swap legs in midair and landing in a lunge. The movement primarily loads the quadriceps.
How to do the Jumping Lunge#
- Stand tall with feet hip-width apart and step one foot back into a lunge, lowering until both knees are bent.
- Drive forcefully through both feet and jump vertically, switching leg positions in midair so the opposite foot lands forward.
- Land softly with knees slightly bent and absorb the impact through your legs, settling immediately into the lunge position.
- Keep your torso upright and core braced, and ensure the front knee tracks over the toes without collapsing inward.
- Repeat, alternating legs with each jump for the desired number of repetitions.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Calves (Gastrocnemius & Soleus), Abs (Rectus Abdominis)
Common mistakes#
- Landing hard with straight, locked knees.
- Allowing the front knee to cave inward.
- Leaning the torso forward instead of keeping it upright.
- Failing to fully switch legs during the jump.
