Jump Lunge
Learn how to perform Jump Lunge, a Legs exercise, with setup, breathing and common mistakes.
Jump Lunge · Preview
Setup
Set one foot forward and one foot back in a lunge stance. Stand tall and distribute your weight across both feet as you prepare to jump.
Start phase
Drive hard through both feet to jump and switch your front and back foot positions in the air. Focus on jumping straight up instead of traveling forward or backward.
End phase
Land softly on the balls of your feet and lower smoothly into a lunge. Absorb the landing with your knees and hips as you prepare for the next jump.
Target muscles
Your quads and glutes produce explosive power while your calves assist the jump. Knee alignment on landing matters more than jump height.
Common mistakes
An unstable landing or knees collapsing inward sends impact into your joints. Lower the jump height if needed and fix your knee alignment on landing first.
Breathing
Exhale briefly as you jump and inhale as you land. Matching your breath to the movement keeps your reps from becoming too fast.
Coach tip
As fatigue builds, your landing usually breaks down before your jump. If your landing becomes unstable, finish the set even if you have reps remaining to help prevent injury.
