Jump Lunge

How to do it

1. Stand in a split stance, one foot forward, feet hip-width apart sideways.
2. Lower into a lunge until both knees are bent about 90 degrees.
3. Drive up explosively through both legs and jump.
4. Switch the legs in the air and land in a lunge with the other foot forward.
5. Sink straight into the next lunge and repeat.

Tips

• Land softly and let the lunge absorb the impact.
• Keep the chest tall and the eyes forward.
• Keep the stride length the same on both sides.

Common mistakes

• Landing with the feet on one line and losing balance.
• Letting the front heel lift on landing.
• Tipping the torso forward over the front leg.

Muscles worked by the 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.

Jump Lunge alternatives

Same equipment

• Alternating 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 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 Jump Lunge good for beginners?

The 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 Jump Lunge?

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

How do you make the 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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