Lunge Jump

Main Muscle Worked: Quadriceps

Other Muscles Worked: Hamstrings, Calf

Equipment: Bodyweight only

Mechanics Type: Compound

Exercise Instructions: Lunge Jump

The jumping lunge is functional exercise that introduces plyometrics into the standard lunge movement. However, the lunge jump is much more intense, using more energy and requiring more skill to perform. The exercise is useful for building power in the legs, developing leg strength and endurance, and it can be a valuable strength training / cardio combination exercise.

• Begin in a lunge position.
• Jump up and quickly swap leg positions in mid-air, whilst keeping your torso straight.
• Raise your hands to gain height.
• Land in the lunge position bending your knees to absorb the impact.
• Launch straight into the next jump switching your feet once more and landing in your original lunge position.

Beginners

Technique is important when you introduce plyometrics into your exercise routine. Make sure you are competent with the standard lunge exercise before attempting the more advanced jumping lunge.

Experts

When you are performing the jump lunge comfortably you can try introducing additional weight using a weighted vest or adding variations to the exercise such as the jumping lunge twist.