Jumping Lunge
- Pro
- Intermediate
- Home
- Functional
The jumping lunge starts in a split stance with your back knee just off the floor, then explodes upward and swaps legs before landing softly in a lunge on the other side. The airborne switch loads the quads and glutes with more power than a standard lunge. Intermediate lifters use it at home or in functional training for reps in circuits or timed finishers.
- Muscles
- Quads, Glutes
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Start in a lunge, back knee just off the floor.
- Jump up explosively, switching legs in the air.
- Land softly in a lunge on the opposite side.
- Keep your chest tall and alternate continuously.
Form cues
- Drive through your front foot to leave the ground.
- Use your arms to help drive the jump.
- Exhale sharply on each explosive jump.
Common mistakes
- Front knee caves inward on landing. Land with your knee tracking over your toes.
- Landings are stiff and off balance. Land softly and absorb through both knees.
- Torso pitches forward during the jump. Keep your chest tall throughout the switch.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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