Primary Muscle Group: Legs
Secondary Muscle Group: Hip Flexors
Equipment Needed: None
The Benefits of Jumping Lunge
The Jumping Lunge is a harder, more advanced version on the standard ‘Lunge’ which has been developed to be more intense by adding a jumping transition between each rep. By adding the jumping transition between reps, this exercise becomes a plyometric movement which makes it a fantastic choice if you are doing ‘High Intensity Interval Training’ or want to increase your heart rate. Another benefit is that this exercise requires absolutely no equipment and is done with your own bodyweight which means it’s a convenient.
This plyometric Jumping Lunge is great for improving your cardiovascular fitness and overall health because of the impact it has on your heart rate. When this exercise is done correctly It also has a number of other benefits such as improving your lower body strength, toning your leg and improving your coordination.
If you are looking for some guidance on how to get in shape, you should download one of our free workout plans or purchase one of our Premium Workout Plans that comes with access to your own fitness advisor for the duration.
The Risks of doing Jumping Lunge
With any plyometric exercise there’s always a risk of putting damaging your joints if you land incorrectly. The Jumping Lunge requires you to jump between every rep into the next one, it’s very important that you land lightly by bending your legs as you are land so that it eases some of the impact on your knee joint when landing. You can refer to the video and illustrations to see how to execute this technique perfectly.
How To Do Jumping Lunge
1. Start with your feet shoulder width apart and you abdominal muscles tight.
2. Then, take one big step forward with your right leg, keeping your arms by your side.
3. Move your weight forward onto your front foot so that your foot is flat on the floor and then lower your body until your front foot is parallel to the floor.
4. Explosively, jump up in the air from the bottom position & quickly switch the position of your feet while mid-air so your right leg moves back behind you and your left leg comes forward. You can propel your arms to help get momentum. To help you move explosively, propel your arms into the air while you jump.
5. Gently land back on the floor in a basic lunge position with the opposite leg forward.
For Perfect Technique
1. Remember to land lightly in between reps by bending your knees as you land so that it lowers the impact on your knees.
2. Explode up into the jump as much as possible to make sure you get the most out of this exercise.
3. It’s important to maintain good balance so throughout this exercise, keep your abdominal muscles switched on to avoid falling over.
Once you have mastered the Jumping Lunges exercise you can try alternative exercises that target similar muscle groups such as;
How To Do A Tuck Jump
1. To perform a basic tuck jump, start in standing position, feet hip-width apart.
2. Slightly bend your knees and extend arms out at shoulder height.
3. Using the power from your legs, bend deeper and jump straight up lifting your knees to touch hands extended.
4. Be sure to land softly and again with bent knees.
How To a Bodyweight Squat
1. Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint.
2. Lower your body until your thighs are at a 90 degree angle and parallel to the floor.
3. Pause for a second at the bottom of the movement & then return to the starting position.
The Jumping Lunge targets your leg muscles and are is a great exercise for toning your thighs and glutes. The Explosiveness of each rep also helps increase your heart rate and improves your overall strength of your lower body.