Dumbbell Jumping Lunge
Legs switch positions via a jump while holding dumbbells.
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Lunge · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Glutes Hamstrings Calves
How to do it
- Hold a dumbbell in each hand at your sides.
- Step forward into a deep lunge with knees bent at 90 degrees.
- Explosively jump up, switching legs in mid-air.
- Land softly with the opposite foot forward in a lunge position.
- Repeat the jump to alternate legs continuously.
Common mistakes
- Letting the front knee collapse inward during the landing.
- Failing to switch legs completely in mid-air.
- Landing with stiff legs instead of absorbing impact.
Safety
High impact on knees; avoid if you have existing joint issues.
Ensure adequate ceiling height to prevent hitting your head.
Tips
- Drive through the mid-foot of the front leg to launch.
- Keep your torso upright throughout the entire movement.
- Absorb the landing by bending your knees immediately upon contact.
Details
- Base movement
- Lunge
- Load position
- At the sides
- Arms
- Both
- Legs
- Alternating
- Body position
- Standing
- Direction
- Forward
- Tempo and range
- Explosive
