Jumping Lunge
Alternating lunges where you jump and switch legs in mid-air. Builds unilateral leg power, coordination and conditioning.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Hip Flexors
- Adductors
- Sets
- 3–4
- Reps
- 6–10 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand in a split stance with one foot forward and one back, both knees slightly bent.
Lower into a lunge until both knees are bent about 90 degrees.
Jump explosively upward.
Switch leg positions in mid-air.
Land softly in a lunge with the opposite leg forward and continue.
Breathing: Exhale as you jump, inhale as you land and lower.
Coaching tips
Torso upright
Soft back knee
Land in control before the next jump
Common mistakes
Slamming the back knee into the floor
Front knee collapsing inward
Narrow stance causing loss of balance
Safety notes
Control the landing so the back knee does not strike the floor.
Regress to walking lunges if balance breaks down.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.