Jump Lunge

Technique

Start in a lunge position with one foot forward and one back, both knees bent to 90°. Jump explosively and switch legs in mid-air, landing softly back into a lunge with the opposite leg forward. Keep your torso upright and core braced on each landing. Continue alternating legs with each jump.

Steps

1. Set one foot forward and lower both knees to about 90 degrees
2. Brace your core and keep your torso upright
3. Drive through both feet to jump vertically
4. Switch your leg position in mid-air
5. Land softly in the opposite lunge position
6. Repeat while alternating legs

Common mistakes

• Letting the front knee collapse inward
• Landing with stiff knees
• Taking an excessively narrow stance
• Leaning the torso far forward

Variations

• Stationary split squat jump without switching legs
• Assisted jump lunge holding suspension straps
• Dumbbell jump lunge
• Pause-landing jump lunge

FAQ