Lunge With Jump 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Jump (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Lunge With Jump is a dynamic, bodyweight exercise primarily targeting the glutes while also engaging the quadriceps as a secondary muscle. It combines a traditional lunge with an explosive jump, requiring you to step forward into a lunge position, lower your back knee toward the ground, and then push off through your front heel to jump while switching legs mid-air. This movement challenges balance, coordination, and lower-body power, making it an effective exercise for developing strength, stability, and muscular endurance in the glutes and quads without the need for equipment.
How to Perform
Stand tall with your feet roughly hip-width apart, tightening your core to stabilize your body.
Step one leg forward and bend both knees to lower into a deep lunge, keeping your chest lifted and your front knee aligned over your ankle.
Descend until your back knee is just above the floor, maintaining good posture and avoiding leaning forward.
Drive through the heel of your front foot to push off the ground, launching yourself upward into a controlled jump.
While in the air, swap your legs so that the opposite leg lands forward in a lunge position, absorbing the impact softly through your legs.
Keep your torso steady and core engaged as you land, focusing on balance and smooth motion to prepare for the next jump.
Repeat the movement by alternating legs with each jump, maintaining a consistent rhythm, controlled breathing, and attention to form throughout the set.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Begin by practicing regular lunges first to get comfortable with the movement before adding the jumping element.
Keep your chest upright and shoulders back throughout to maintain core stability and proper posture.
When landing from a jump, absorb the impact softly through the balls of your feet to protect your knees and joints.
Make sure your front knee stays in line with your ankle to avoid unnecessary stress or injury.
Use your arms to help propel yourself during the jump, swinging them naturally upward as you lift off the ground.
Focus on driving through your front heel when pushing off to maximize activation of the glutes and quadriceps.
If you start feeling tired, pause briefly to recover rather than letting your form break down.
Add variety to your routine by experimenting with different lunge directions, like side lunges or reverse lunges, to challenge your muscles in new ways.
How Not to Perform
Do not let your front knee collapse inward or extend past your toes, as this can strain your knee joint and reduce glute engagement.
Avoid leaning forward or rounding your torso; keeping your chest upright is essential for proper core activation and balance.
Do not land stiff-legged or flat-footed; landing without bending your knees absorbs impact poorly and increases injury risk.
Avoid shallow lunges where your back knee barely moves; insufficient depth reduces the effectiveness on glutes and quads.
Do not rely solely on momentum from your arms; using improper arm motion can shift the focus away from the target muscles.
Avoid holding your breath; not breathing correctly limits energy, endurance, and core stability.
Do not rush through the jumps; moving too quickly compromises form and increases the chance of losing balance.
Avoid performing the exercise if fatigued to the point your form breaks down, as this can cause injuries and reduce muscle engagement.
Do not let your back leg drag or collapse when landing; keep it active and controlled to maintain proper alignment and muscle activation.
Avoid doing the exercise on a slippery or uneven surface, as this can lead to falls and joint injuries.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
