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Last updated March 5, 2026
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Quadricepsglutes
Jumping Lunge
Jump and switch legs in mid-air from a lunge position, landing in the opposite lunge stance each rep.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsglutes (max)
Secondary
hamstringscalvesdeep abs / corehip flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Alternate
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Step one foot forward into a lunge stance.
- Keep your torso upright and core engaged.
- Step 2Starting Position
- Lower into a lunge with both knees at about 90 degrees.
- Your front knee should be over your ankle, not past your toes.
- Arms can be at your sides or hands on hips.
- Step 3Execution
- Explosively drive through both feet to jump vertically.
- While airborne, switch your front and back legs.
- Land softly with the opposite foot forward in a lunge position.
- Absorb the landing by bending both knees.
- Immediately drop into the next lunge and repeat.
- Keep your torso upright and avoid leaning forward on landing.