Jump Lunges

Jump Lunge Basics

Primary muscles worked: Quads, Glutes

Synergist Muscles: Hamstrings

Mechanics: Compound

Equipment: Dumbbells

How To Perform Jump Lunges

• First get in to the low position of a traditional lunge. One foot should be forward and ahead of the other. Your knees should be bent so that your front knee is at a 90 degree angle and your back knee is about one to two inches from the floor. Your front knee should not extend beyond the toes.
• Once in position, you will jump up, pushing from your quads trying to get as high up in the air as possible.
• When returning to the ground, you will switch your front and back feet and legs.
• Quickly return to the bottom position of the lunge and push back up again quickly to get as high off the ground as possible.
• Continue jumping and switching your lead leg until the desired number of jumps has been reached.

Jump Lunges Tips

• Start with smaller height lunges and build up to higher jumps as you get comfortable with the exercise.

Jump Lunges and Sports Application

Jump lunges allow athletes to work both running and jumping mechanics all in one exercise. These movements are practically found in all sports which makes the jump lunge a versatile exercise in athlete training.