Jumping Lunges

Jumping Lunges is an explosive exercise that improves both the strength of your legs and your endurance simultaneously. This plyometric version of traditional lunges engages your quadriceps, hamstrings, glutes, and calves. By adding a jump to the lunge movement, the intensity increases, making Jumping Lunges perfect for HIIT training and leg workouts.

Correct Form and Technique

Here's how to correctly perform Jumping Lunges:

  1. Start in a lunge position with your right leg forward and left leg back. Both knees should be bent at about 90 degrees.
  2. Push off strongly with both feet and jump upwards, switching legs in the air so you land with your left leg forward and right leg back.
  3. Land softly with bent knees to absorb the impact and immediately go into the next jump without pausing.
  4. Keep your upper body upright and your core engaged to maintain balance.

Perform the exercise explosively but in a controlled manner to get the most out of it and avoid injuries.

Common Mistakes

Although Jumping Lunges are a simple exercise, there are some typical mistakes to avoid:

  • Landing too hard: Many land with stiff legs, which can lead to injuries. Make sure to land softly with bent knees to absorb the impact.
  • Unstable balance: If you struggle with balance, you can take it slower and focus on keeping your core engaged throughout the movement.
  • Knees collapsing: Avoid letting the knee of your front leg fall inward when landing. Keep it stable in line with your toes.

Variations and Modifications

Here are some ways to vary Jumping Lunges to increase or decrease the difficulty:

  • Beginner: If you are new to the exercise, you can start with regular lunges and gradually add a small jump when you're ready.
  • With weights: Hold dumbbells in each hand to increase resistance and make the exercise more challenging.
  • Plyometric lunges: Increase intensity by jumping as high as possible between switches, training explosiveness in your legs.

Reps and Sets

It is recommended to perform 3 sets of 10-12 repetitions on each side. If you are using the exercise as part of a HIIT workout, you can perform Jumping Lunges in intervals of 30-45 seconds with short breaks between sets.

Breathing Tips

Inhale when you land in the lunge position, and exhale when you jump upwards. Proper breathing helps maintain stability and energy throughout the exercise.

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