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Exercise 3582 · REF PM1PZjg

Lunge With Jump exercise animation

Lunge With Jump

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

Adding a jump between lunge reps turns a strength movement into a power one, forcing the quads and glutes to produce force explosively rather than just moving through a controlled range. Landing softly with control matters as much as the height of the jump — sloppy landings are where the knees take the hit.

How to Do the Lunge With Jump

  1. Start by standing with your feet shoulder-width apart.
  2. Take a step forward with your right foot, lowering your body into a lunge position.
  3. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
  4. Land softly with your left foot forward and immediately lower your body into a lunge position.
  5. Continue alternating between lunges and jumps for the desired number of repetitions.

Muscles Worked

The Lunge With Jump primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Lunge With Jump work?
The Lunge With Jump primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Lunge With Jump?
The Lunge With Jump is done with no equipment — just body weight.
What's a good alternative to the Lunge With Jump?
If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.