Jumping lunges
A plyometric lunge that switches legs in mid-air to build leg power, coordination and conditioning.
AdvancedNo equipmentHigh impactSuggested: 12 reps
How to do it
- Start in a lunge with one foot forward and both knees bent.
- Jump straight up, driving with your arms.
- Switch your legs in the air.
- Land softly in a lunge with the other foot forward, then repeat.
Alternate sides with each rep.
Form tips
- Keep your torso upright and your front knee over your ankle.
- Land quietly by bending both knees as you touch down.
- Alternate reverse lunges without the jump for a lower-impact version.
Muscles worked
QuadsGlutesHamstringsCalves
Lunge variations
- ReverseBeginner · No equipment
- SplitBeginner · No equipment
- CurtsyIntermediate · No equipment
- ForwardIntermediate · No equipment
- Knee driveIntermediate · No equipment
- SideIntermediate · No equipment
- LateralIntermediate · Dumbbells
- Dumbbell reverseIntermediate · Dumbbells
- Dumbbell splitIntermediate · Dumbbells
- GobletIntermediate · Dumbbells
- JumpAdvanced · No equipment
- BulgarianAdvanced · Chair
- Dumbbell BulgarianAdvanced · Dumbbells