Smart Workout Diary

Jumping Lunge

The jumping lunge is a plyometric lower-body exercise that alternates legs while jumping from a split stance. It primarily trains the quadriceps and also challenges the glutes, hamstrings, and calves. It supports lower-body power, coordination, and conditioning.

Demonstration

Demonstration: Jumping Lunge

Instructions

  1. Stand in a split stance with one foot forward, feet about hip-width apart, and your torso tall.
  2. Lower into a lunge by bending both knees, keeping the front knee aligned with the front foot.
  3. Drive through both feet and jump vertically, switching leg positions in the air.
  4. Land softly in a split stance with bent knees, with the opposite foot forward.
  5. Stabilize your landing, then continue alternating sides with controlled jumps.
Muscle Group
Quads
Other Muscle Groups
Glutes, Hamstrings, Calves
Type
Plyometric
Mechanics
Compound
Movement Patterns
Lunge, Jump
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Keep your front heel down as you lower and land.
  2. Land quietly and absorb the impact by bending at the hips, knees, and ankles.
  3. Keep your chest lifted rather than leaning far forward.
  4. Reduce jump height or use reverse lunges if you cannot maintain controlled landings.
Exercise library