VARIATIONS
180 Jump to Lunge
Body rotates 180 degrees in the air before landing
This explosive plyometric movement builds unilateral leg strength and power in the quadriceps while challenging balance and coordination. It transitions from a rotational jump directly into a deep lunge position.
HOW TO DO IT
- Stand with feet shoulder-width apart and knees slightly bent.
- Explode upward while rotating your body 180 degrees in the air.
- Land softly on the balls of your feet with legs split.
- Immediately drop your back knee toward the floor into a lunge.
- Keep your front knee aligned over your ankle throughout the descent.
- Push through the front heel to return to the starting stance.
COMMON MISTAKES
- Landing with stiff legs instead of bending the knees.
- Allowing the front knee to cave inward during the lunge.
- Rotating less than 180 degrees and landing off-balance.
- Leaning the torso too far forward upon impact.
TIPS
- Absorb the landing silently to ensure soft contact with the ground.
- Keep your chest tall and core braced during the rotation.
- Drive through the mid-foot of the front leg to stabilize.
SAFETY
- Avoid this exercise if you have existing knee or ankle instability.
- Ensure adequate ceiling height and clear space before attempting the jump.
DETAILS
- Muscles
- Quadriceps
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Reps only
TECHNIQUE
- Base movement
- Lunge
- Legs
- Alternating
- Body position
- Standing
- Direction
- Rotational
- Tempo and range
- Explosive
SIMILAR EXERCISES
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