Jumping Lunge tutorial
The jumping lunge is an explosive bodyweight exercise in which you switch legs in the air, strengthening the quads, glutes and hamstrings. It builds leg power and coordination while raising your heart rate.
How to perform
- Start in a lunge position with one foot forward, one back and both knees bent.
- Keep your torso upright, core braced and arms ready for balance.
- Drive through your feet and jump upward.
- Switch your legs in the air so the front leg goes back and the back leg goes forward.
- Land softly on the ball then the whole foot and bend your knees right away to absorb the impact.
- Perform controlled reps in a row and stop when fatigued.
Breathing: Exhale as you jump and inhale as you land.
Key tips
- Master the regular lunge first.
- Land softly and quietly.
- Keep your front knee in line with your toes.
Common mistakes
- Landing with straight, locked legs.
- Letting the front knee cave inward.
- Leaning the torso sharply forward.
Safety: People with knee or ankle pain should use regular lunges instead, and train on a non-slip surface with proper shoes.
Legs (quads)Primary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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