The jumping lunge is a functional exercise which introduces plyometric into the regular lunge movement. The lunge jump is much stronger, requiring more skills to perform and need more energy. You can add this exercise in your high-intensity interval training practices, or use it to improve your heart rate during floor work or calisthenics. Because it does not need any equipment, you can do it at any place and at any time.

  • Bodyweight
  • Compound
  • Dynamic Stretching

The Plyometric jumping lunge is very challenging. If you are working out for power, then add this strenuous exercise to your practices for the best leg exercise. It can help you identify if one side of your body is more corresponding as compared to the other. Adding them to your leg exercise routine benefits your performance in activities and sports that need short-duration, explosive forces like soccer, sprinting and most track and field activities.

Similar Exercises to Try

Suggested Equipment

Benefits of a Jumping Lunge

  • Plyometric jump lunges spike the heart rate.
  • This exercise is helpful for building power in the legs, increasing leg strength and endurance. Thus, it is a valuable strength training/cardio combination exercise.
  • It is not only an excellent cardiovascular exercise, yet, it also helps to improve and develop lower body power and strength, as well as challenge coordination and stability.
  • When done this exercise correctly, you will target the glutes, quads, calves, and hamstrings.
  • You will also involve muscles that stabilize the hips and core, those that are used for rotational actions and even enhance ankle stability.

Muscles Worked

Anterior (Front)

  • Rectus Femoris
  • Sartorius
  • Pectineus
  • Adductor Longus
  • Vastus Medialis

Posterior (Back)

  • Gluteus Maximus
  • Gluteus Medius
  • Biceps Femoris
  • Semitendinosus
  • Semimembranosus
  • Adductor Magnus

How to Do Jumping Lunges

  1. To begin, start standing straight with your feet staggered; take your left foot a little in front of your right. Make sure you’re not too rigid, keep your posture active with your knees twisted in a minor but not full lunge.
  2. With your core involved, push off the lowest part of both feet into a jump, converting the position of your feet into mid-air, and then come back in the lunge with your right leg in front.
  3. Now, without any rest, repeat this action by alternating the position of legs. To prevent injury, make this thing assure that your back leg is twisted directly beneath your body and your front leg twists at 90 degrees at the hip and knee.
  4. Do three sets of 20 or adapt the number specifically to your workout