Jump Lunge
BWBodyweightUnilateralStrength
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The Jump Lunge is a dynamic bodyweight exercise that involves stepping into a lunge position, explosively jumping to switch legs mid-air, and landing in the opposite lunge, targeting the quads, glutes, and posterior thighs (hamstrings) for power and strength development. It enhances unilateral lower-body stability, explosive athletic performance, and cardiovascular endurance through its plyometric nature. Athletes, HIIT enthusiasts, and those seeking functional leg power without equipment benefit most from this challenging, single-side movement.
How to Perform Jump Lunge
- 1Stand tall in a staggered stance with your right foot forward (knee bent at 90 degrees) and left foot back (knee bent at 90 degrees), feet about hip-width apart, torso upright, core engaged, and arms at your sides.
- 2Lower into a lunge by bending both knees until your back knee hovers just above the ground, keeping your front knee over your ankle.
- 3Inhale as you prepare, then explosively drive through your front heel to jump upward, switching legs mid-air so your left leg lands forward and right leg back.
- 4Exhale forcefully as you jump and switch positions.
- 5Land softly in the new lunge position with your left foot forward (knee bent at 90 degrees) and right foot back, absorbing the impact through your legs.
- 6Immediately repeat the jump, switching back to the starting position, maintaining a steady rhythm.
- 7Perform 8-12 reps per side (one rep = one jump/switch), then switch starting leg.
- 8Key form tips: Keep your torso upright and core tight to avoid arching your back; land with control to protect knees; drive from the front heel, not toes; common mistakes—allowing front knee to cave inward or jumping too low without full power.
