How to do the Jumping Lunge
Primary: Quads, Glutes · also works Hamstrings, Calves, Core. Also called: split jump, plyometric lunge.
Step by step
- 1
Start in a split stance with the back knee hovering just above the floor.
- 2
Swing your arms and jump straight up explosively.
- 3
Switch your legs in the air so the other foot lands in front.
- 4
Land softly into the lunge position with bent knees to absorb the impact.
- 5
Immediately repeat, alternating legs each jump.
Coaching cues
- Land quietly with bent knees
- Keep the torso upright
- Front knee over the ankle on landing
Common mistakes
- Landing stiff-legged
- Letting the front knee cave on landing
- Leaning forward to speed up
Sets, reps and where it fits
Muscle
3–4 × 6–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Jumping Lunge alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Jumping Lunge work?
Primary: Quads, Glutes. Secondary: Quads, Glutes, Hamstrings, Calves, Core
How many sets and reps of Jumping Lunge should I do?
For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Jumping Lunge?
Same movement pattern, different equipment: Split Squat, Jump Squat, Reverse Lunge, Skater Jump, Forward Lunge, Lateral Lunge.
Is the Jumping Lunge good for beginners?
It is an advanced movement. Build up through the easier alternatives first.