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How to do Jumping Lunges (Form and Benefits)

Jumping lunges are a great way to build lower body strength and agility. Not only do they help build strength and stability in the legs, but they also provide a great cardio workout. To get the most out of this exercise, it is important to know how to do it correctly.

In this article, we’ll explain how to do the lunge jump correctly, so you can get the most out of this exercise and maximize the benefits.

The goal of many athletes and gym-goers is lean legs. While traditional exercises like squats and deadlifts appear in many lower-body exercises, there are other leg exercises that target the calf muscles that you can add to your workout toolbox.

The jump lunge is an advanced plyometric exercise that combines a jump with a lunge.

They are plyometric exercises because they require explosive force to push your body up and off the ground. It involves jumping up after lunging forward, switching legs in the air, before landing in a lunge with your opposite leg forward.

It involves a vigorous stretching shortening cycle that engages tendons and muscles to move the body with speed and power. This fast, powerful movement strengthens the ligaments, muscles, and tendons and improves the body’s ability to produce energy. This is a lower body exercise that also works to increase strength, agility, and overall body strength.

Warm-up stretches are essential

Since the jump lunge is an advanced plyometric move, it shouldn’t be performed until you’ve done a thorough warm-up with some basic moves to get your heart rate up. Even after a good warm-up, lunge jumping requires a slower progression from light jumps to higher jumps. Take it slow for the first few shifts.

How to do jumping lunges

starting position:

Stand with your feet shoulder-width apart and your knees slightly bent.

Your shoulders should be directly over your hips with a neutral head and neck position.

Your chin should remain tucked throughout the movement to help keep your neck neutral.

Heres how to do it:

  1. Step forward with your right foot, and plant it on the ground.

  2. Inhale, and lower your body so that your left knee is bent at a 90-degree angle and your right knee is directly above the ground.

  3. Push off your right foot and exhale as you jump, switching legs in the air.

  4. Land your left foot forward and lower into a lunge position.

  5. Repeat the movement, switching legs each time.

  6. Depending on your ability, keep jumping. Beginners can aim for 5 to 10 repetitions on both legs, and experienced fitness enthusiasts can do more.

What is the proper form for jumping lunges?

To ensure that your hard work is worth it, it’s important to use the right format and style. If you don’t, you may not be working the targeted muscles, and also increase your risk of injury. Follow the instructions below to be safe.


  • Make sure your weight is evenly distributed, then grab the ground with your feet to create a stable position

  • Your arms should remain long by your side with a slight bend in your elbows.

  • Tighten your shoulders and hips with a good inhale and exhale, and engage your core. Your ribs should be down and your pelvis tucked in slightly.

During the rush:

  • Maintain a neutral spine and an upright chest position at all times.

  • Your front foot should be neutral, and your front knee should be directly above your big toe.

  • Your hip should be over your back knee, and you should be on the ball of your back foot with your heel off the ground.

  • Your chest should be slightly ahead of your hips.

During the jump:

  • Move your arms forward to start the jump, and land softly.

  • Your landing position should be the same as your jumping position. Your front foot should be neutral with your weight evenly distributed.

  • Your chest should be slightly ahead of your hips.

  • Stabilize your body to prepare to jump back up.

What muscles work when performing a lunge jump?

Lower body muscles - Image from Shutterstock

Include jumping exercises for quads, glutes, hamstrings, and calves to allow for the following movements:

  • The quadriceps muscles are located at the front of the thigh and are responsible for extending the knee.

  • The gluteals are located in the buttocks and are responsible for hip extension, abduction, and external rotation.

  • The hamstrings are located at the back of the thigh and are responsible for flexing the knee and extending the hip.

  • The calves are located at the back of the lower leg and are responsible for plantar flexion at the ankle.

When properly done, lunges will also engage the muscles that stabilize the hips and core muscles, those used in rotational movements, and even improve ankle stability.

How to make jumping lunges more challenging?

One way to make lunge jumping more challenging is to add resistance with resistance bands or weights, such as dumbbells or water kettlebells. You can also add additional reps, or hold the lunge position for a longer period of time. You can also increase the distance you jump. Finally, you can add an upper-body movement, such as a shoulder press or a bicep curl, during the lunge.

Tips for improving your lunge jump

It’s only natural to want to get the most out of any workout routine. Here are some tips to ensure you optimize the benefits of lunge jumping.

  • Always do warm-ups that include quick core exercises to avoid injury.

  • Start slowly, then gradually increase the speed.

  • Rest between jumps or between sets of repetitions.

  • Do not extend your knee forward behind your foot, as this can cause knee pain.

  • Do not lock your knees as this can cause problems while landing.

  • Always make sure you have a proper foot on the ground as landing on your toes can cause injury.

  • Always start with small jumps and evolve as you go.

  • Tighten your muscles and relax at the end of the exercise.

What are the benefits of a jump lunge?

These exercises improve your entire lower body and help with coordination, dynamic stability, and balance. Power is produced in the hips, knees, and ankles as you jump, putting pressure on the foot.

Ab Muscles - Image from Shutterstock

the The jumping lunge is an excellent cardiovascular exercise that targets the gluteal muscles, hip quadriceps, hamstrings, quadriceps and calves. If you have good hip mobility and control, this exercise will be easier to perform.

They offer multiple benefits, including those listed below.

  1. Convenient home workout: As a bodyweight exercise, the lunge jump does not require you to have any special exercise equipment, which makes it easy to practice at home.

  2. improve leg strength: Jumping exercises are a great way to strengthen your legs, as they involve a full range of motion and require the use of your entire lower body.

  3. Improve cardiovascular endurance: Jumping lunges are an effective and challenging cardio exercise, as they require fast, repetitive movement of your legs.

  4. Improved balance and stability: The explosive nature of lunge jumping requires you to maintain balance and stability throughout the entire exercise.

  5. Improved agility: By constantly changing directions, lunge jumping can help improve agility and fitness.

  6. Improve coordination: Lunge jumping requires balance, coordination, and timing, which helps improve overall coordination.

  7. Calories burned: Jumping lunges can be Effective weight loss exercise. It is an intense full body workout that can help you Burn calories and build muscle. They also challenge your coordination and balance, which makes them a great way to get a full-body workout.

Common mistakes when jumping lunges?

If you make any of these mistakes while doing the lunge jump, you may be wasting your time and energy.

  • Not keeping your chest straight and your back straight.

  • Your back knee is not low enough toward the ground.

  • Not maintaining proper form throughout the exercise.

  • Do not perform an explosive jump when switching legs.

  • Not maintaining the correct position while jumping.

  • Not landing on soft knees.

  • Not controlling the movement of your arms when switching legs.

  • Not using your arms for balance.

  • Do not bring your front knee over your toes when you land.

  • Do not push off with your back foot when jumping.

  • Not using the same amount of force and maintaining the same rhythm on both sides when switching legs.

Differences in jump lunge?

It’s always a good idea to keep your training routine interesting by doing different versions and targeting the muscles from different angles. These are some suggestions.

  1. Alternating lunge jumps: Start in a standing position. Jump up and switch legs in the air, so your left leg is now in front and your right leg is in back. As you descend, lower your body into a lunge position to complete one repetition.

  2. Static jump lunge: Start in a standing position. Jump up and switch legs in the air, so your left leg is now in front and your right leg is in back. As you descend, lower your body into a lunge position without moving forward or backward.

  3. Curtsy Jumping Lunge: Start in a standing position. Put your right leg back and your left leg across, as if you were bowing. Then, as you jump, switch legs in the air. As you descend, lower your body into a lunge position to complete one repetition.

  4. Lateral jump lunge: Start in a standing position. Place your right leg over to the right side and jump up, switching legs in the air. As you land, lower your body into a lunge position with your left leg in front.

  5. Reverse jump: Start in a standing position. Step back on one leg with both knees bent down. Jump up and switch leg positions, landing quickly with the opposite leg back. Lower into a lunge on the opposite side, keeping both knees bent.

And never forget a file regular rush Such as forward lunges, forward lunges, and side lunges.

This video shows 10 lunges and their correct variations.

safety precautions

Avoid the jumping lunge if you have any injury to your back, knees, hips, or ankles. It’s a high-impact exercise, and you shouldn’t do it if it could aggravate any condition you have. Discuss your plans with your doctor or physical therapist. Do not do this exercise if you are pregnant. Stop if you feel any sharp pain. Never ignore the importance of your general wellness.

Moreover, just as important as warming up before a workout is, Recovery time is critical.

Always prepare your muscles with warm-ups, and do stretches after your workout to allow your muscles to recover and stay flexible. Done correctly, lunges in their various forms can greatly benefit your overall strength, power, and performance.

Something small

Jumping lunges are an excellent way to increase strength and burn fat. With the right form and technique, you can get an effective workout in a very short amount of time. This workout is great for any fitness level and can be easily modified to suit your needs, and as a bonus, no equipment is required. Give them a try, and soon you’ll be reaping the benefits of lunge jumping.

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