About this exercise
A plyometric lower-body exercise that combines a reverse or forward lunge with an explosive jump to switch legs mid-air. It builds power, coordination, and cardiovascular endurance while targeting the quads and glutes.
Jump Lunge
Step by step instructions, muscle activation and variants for the Jump Lunge.
MediumGlutesQuadriceps
How to Perform
- Stand with feet hip-width apart, chest tall, and core engaged
- Step one foot forward into a lunge, lowering the rear knee toward the floor
- From the bottom of the lunge, explosively jump upward, driving both arms overhead for momentum
- While airborne, switch the position of your legs so the opposite foot lands forward
- Land softly with a bent front knee, absorbing the impact, and immediately descend into the next lunge
- Continue alternating legs in a fluid, controlled rhythm for the prescribed reps
Muscle Activation
Primary
GlutesQuadriceps
Secondary
CalvesInner thighs
Common Mistakes
Common mistakes content is coming soon.
About the Jump Lunge
The Jump Lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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