Jump Lunge

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Biceps Femoris
• Semitendinosus
• Gastrocnemius
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Technique

1. Step into a stable lunge position with one foot well forward and the back knee a few centimetres off the floor.
2. Drive through both feet and jump straight up, swinging the arms for lift.
3. Switch the legs in the air so the other foot lands in front.
4. Land softly with both knees bent and the front knee over the ankle.
5. Go directly into the next jump.

Cues

• Keep the torso upright and the chest tall.
• Land softly and sink into the lunge.

Common mistakes

• Letting the front knee cave inward.
• Leaning forward when landing.
• Landing with a stiff front leg.
• Pushing on when tired and the form drops.

Alternatives

• Forward Lunge
• Jump Squat
• Walking Lunge