Alternating Jump Lunge

How to do it

1. Step into a lunge with one foot forward, both knees bent about 90 degrees.
2. Keep the torso upright and the weight between both feet.
3. Jump up explosively and switch the legs in the air.
4. Land softly in a lunge with the other foot forward.
5. Keep alternating for the set number of reps.

Tips

• Keep the front knee over the middle of the foot on every landing.
• Swing the arms opposite to the legs for balance.
• Keep the hips square to the front.

Common mistakes

• Slamming the back knee into the floor.
• Landing with the front knee caving inward.
• Shortening the stance so it turns into a hop.

Muscles worked by the Alternating Jump Lunge

• Gluteus maximus Primary22%
• Quads (vastus lateralis) Primary16%
• Quads (vastus medialis) Primary12%
• Calves (gastrocnemius) Secondary8%
• Gluteus medius Secondary8%
• Quads (rectus femoris) Secondary8%
• Calves (soleus) Secondary7%
• Hamstrings (biceps femoris) Secondary6%
• Adductors Minor4%
• Hamstrings (semitendinosus/-membranosus) Minor3%
• Upper abs Stabilizer2%
• Spinal erectors (lower back) Stabilizer2%
• Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Switching legs in the air from a lunge. Jumping or landing on one leg: the same extensors as a two-footed jump plus glute medius to keep the knee and pelvis stable.

Alternating Jump Lunge alternatives

Same equipment

• Jump LungeBodyweight
• Scissor JumpBodyweight

Different equipment

• Dumbbell Jump SquatDumbbell
• Kettlebell Jump SquatKettlebell

Easier

• Single Leg HopBodyweight
• Lateral BoundBodyweight

Make it harder

• Single Leg Box JumpBodyweight
• Single Leg Broad JumpBodyweight

Make it easier

• Single Leg HopBodyweight
• Lateral BoundBodyweight
• Skater JumpBodyweight

Similar exercises

• Split Squat JumpBodyweight

Frequently asked questions

What muscles does the Alternating Jump Lunge work?

Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The calves (gastrocnemius), gluteus medius, quads (rectus femoris), calves (soleus) and hamstrings (biceps femoris) assist.

Is the Alternating Jump Lunge good for beginners?

The Alternating Jump Lunge is rated intermediate. If you are new, learn the Single Leg Hop first and build up from there.

What is a good alternative to the Alternating Jump Lunge?

For example the Jump Lunge, Scissor Jump and Single Leg Hop. They train mostly the same muscles.

How do you make the Alternating Jump Lunge harder?

Add weight or reps, or move on to the Single Leg Box Jump and Single Leg Broad Jump.

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