Upper Legs Exercise · Body Weight
Lunge With Jump
The lunge with jump animation moves from a lunge into a knee-drive hop and returns with the same lead leg. It does not show a scissor switch with the front and back feet exchanging positions in the air. These are different jumping variations.
Go to the movement steps- Category
- Upper Legs
- Equipment
- Body Weight
- Target
- Glutes
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Lunge With Jump
- Establish a stable split stance and practice a controlled lunge without a jump first.
- Lower through a comfortable lunge range while maintaining balance.
- For the demonstrated progression, push through the lead leg and drive the rear knee forward and upward as you hop.
- Return under control to the same lead-leg stance; do not add an airborne scissor switch.
- Regain balance before the next repetition. Stop or return to a non-jumping lunge if landings become uncontrolled.
Progression choice
Being able to perform a lunge does not by itself establish readiness for repeated hops. Use a non-jumping version or obtain individual coaching when appropriate.
Quick Exercise Facts
Practice and progression
Practice a small number of controlled repetitions with a full balance reset. Quality of landing determines when to stop; do not use a heavy strength or muscle-growth template for this jumping drill.
Technique & Form Tips
The rear leg moves into a knee drive rather than exchanging front/back positions with the lead leg. Landing control is part of the movement, not an optional finish.
Common Mistakes to Avoid
- Switching the legs in mid-air: A scissor-switch jumping lunge is a separate variation from the knee-drive sequence shown.
- Continuing after poor landings: End the set when balance or landing control deteriorates.
How to Breathe During This Exercise
Keep breathing throughout the movement and reset between repetitions when needed.
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Comfort and Control
Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Lunge With Jump mainly targets your Glutes, with your Quadriceps helping support the movement, along with your Hamstrings, Calves.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Glutes Exercises
Band Bent-Over Hip Extension
Band Hip Lift
Band Lying Hip Internal Rotation
Band Pull Through
Band Seated Hip Internal Rotation
Band Squat
FAQ
- What muscles does the Lunge With Jump work?
- The Lunge With Jump mainly works your glutes. It also helps strengthen your quadriceps and hamstrings, calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Lunge With Jump?
- You do the Lunge With Jump with Clear non-slip floor space and sufficient landing room. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Lunge With Jump?
- One mistake to watch for is switching the legs in mid-air: A scissor-switch jumping lunge is a separate variation from the knee-drive sequence shown.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Lunge With Jump?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.