Alternating Jump Lunge 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Jump (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Alternating Jump Lunge is a dynamic bodyweight exercise that primarily targets the quads while also engaging the glutes. It involves starting in a split stance with the torso upright and knees bent at about 90 degrees, then explosively jumping to switch leg positions in mid-air, landing softly in a lunge with the opposite leg forward. This exercise develops lower-body strength, power, and coordination, while also improving balance and cardiovascular endurance.
How to Perform
Begin with one foot forward and one foot back in a staggered stance, keeping your hands on your hips and your back straight. Bend both knees so the front and back legs form roughly 90-degree angles.
Lean your chest slightly forward while lowering your back knee toward the floor, ensuring the front shin stays nearly vertical.
Drive through both legs to jump off the ground explosively, swapping the positions of your feet mid-air.
Land softly in a lunge with the opposite leg forward, maintaining balance and control.
Continue alternating legs with each jump, keeping your core engaged and movements smooth to maximize strength, power, and stability.
★ 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
Keep your core tight throughout to maintain balance and control.
Land softly to reduce impact on your knees and ankles.
Focus on a vertical front shin to properly engage the quads.
Use a controlled explosive jump rather than relying solely on momentum.
Keep your chest upright to avoid leaning forward and straining your lower back.
Engage your glutes during the push-off to maximize power.
Maintain a steady rhythm rather than rushing through repetitions.
Ensure your knees stay aligned with your toes to prevent joint strain.
Start with smaller jumps if you’re new to reduce injury risk.
Breathe consistently, exhaling during the jump and inhaling when landing.
How Not to Perform
Do not let your front knee collapse inward or extend past your toes.
Avoid leaning your torso forward or rounding your back.
Do not land heavily on your feet; avoid stiff or flat-footed landings.
Avoid using momentum to swing your legs instead of jumping explosively.
Do not keep your core relaxed; this reduces stability and power.
Avoid letting your back knee touch the ground forcefully.
Do not rush through reps; uncontrolled speed can reduce effectiveness and increase injury risk.
Avoid spreading your feet too wide or too narrow during jumps.
Do not neglect engaging your glutes during the push-off.
Avoid holding your breath; maintain steady breathing throughout.
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.
