How to Do the Jump Lunge

The jump lunge is a plyometric lunge where you switch legs in the air and land in the opposite lunge. It builds explosive leg power and gets your heart rate up quickly. It suits intermediate exercisers with good balance and healthy knees.

Quads Glutes BodyweightIntermediate

Log every set of your Jump Lunge in Superlift

Muscles worked

Primary

Quads
Glutes

Secondary

Hamstrings
Calves

How to do the Jump Lunge

1
Start in a lunge with one foot forward and both knees bent.
2
Keep your chest tall and your core braced.
3
Drive through both feet to jump straight up.
4
Switch your legs in the air so the other foot is forward.
5
Land softly in a lunge with your front knee over your ankle.
6
Sink into the landing and jump again right away.
7
Continue alternating for your reps.

Form cues to remember

Land softly, bend your knees
Chest tall
Front knee over ankle
Switch in the air

Common mistakes

Landing with a stiff knee

Sink into the lunge and absorb the landing through your hips and knees.

Front knee caving inward

Push your knee out in line with your toes.

Leaning forward

Keep your chest tall and your core braced.

Rushing and losing balance

Slow down and reset your position when needed.

Sets and reps

Conditioning	5–8 rounds of 20–30 seconds, with 30–40 seconds rest
Strength	3 sets of 6–10 reps per side, with 90 seconds rest

The landing puts a lot of load through your knees, so skip it if you have knee pain. Master standard lunges first and keep reps low and controlled.

Superlift for iPhone

Track your Jump Lunge and watch it go up

Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.