VARIATIONS
- 180 Jump to LungeRotationalQuadriceps
- Smith Machine Lunge SprintBent armsPronatedForwardQuadriceps · Smith Machine
- 180 JumpQuadriceps
- Bulgarian Split SquatQuadriceps
- Box JumpHamstrings · Plyo Box
- Tuck JumpQuadriceps · Glutes
- Rocket JumpQuadriceps
- 90-Degree Jump SquatQuadriceps
- Alternate Back LungeBackwardGlutes · Quadriceps
Jump Lunge
Jumps switch leg positions in mid-air
This explosive bodyweight movement builds lower-body power and core stability by rapidly switching leg positions in mid-air. It targets the quadriceps, glutes, and hamstrings while demanding significant abdominal engagement to maintain balance.
HOW TO DO IT
- Stand with feet hip-width apart and engage your core.
- Step one foot forward into a deep lunge position.
- Explosively jump up and switch your legs in mid-air.
- Land softly with the opposite foot forward in a lunge.
- Immediately repeat the jump to return to the start.
COMMON MISTAKES
- Landing with stiff legs instead of absorbing impact.
- Letting the front knee cave inward during the lunge.
- Leaning the torso too far forward while airborne.
TIPS
- Drive through the balls of your feet for maximum height.
- Keep your torso upright and core braced throughout the jump.
- Absorb the landing by bending your knees deeply.
SAFETY
- Avoid this exercise if you have existing knee or ankle injuries.
DETAILS
- Muscles
- AbdominalsQuadricepsGlutesHamstrings
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lunge
- Legs
- Alternating
- Body position
- Standing
- Tempo and range
- Explosive
SIMILAR EXERCISES
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