Bodyweight

Jump Lunge

Jump Lunge is a dynamic lower body exercise targeting quads and hamstrings. Enhance cardio, agility, and speed, while improving core stability and balance through high jumps and leg position switches.
View all exercises
Jump Lunge instructions
Step-by-step instructions
1
Stand tall with feet hip-width apart.
2
Take a step forward with your right foot and lower into a lunge position, keeping your knee in line with your ankle.
3
Push off the ground with your right foot and jump into the air, switching legs mid-air so your left foot forwards into a lunge.
4
Land softly in a lunge with your left foot forward.
5
Repeat, alternating legs each time for the programmed number of reps.
Stand tall with feet hip-width apart.
Take a step forward with your right foot and lower into a lunge position, keeping your knee in line with your ankle.
Push off the ground with your right foot and jump into the air, switching legs mid-air so your left foot forwards into a lunge.
Land softly in a lunge with your left foot forward.
Repeat, alternating legs each time for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Band Front Raise with trainwell
Band Front Raise
The Band Front Raise is a low-impact upper body exercise targeting the shoulders. Through the use of a resistance band, it promotes strength, stability, and is ideal for injury recovery and maintaining shoulder health.
Try it out
Strength
Dumbbell Tate Press with trainwell
Dumbbell Tate Press
The Dumbbell Tate Press targets triceps, fortifying arm strength and enhancing muscle definition. The exercise includes lying on a bench, holding dumbbells over your chest, and bending elbows to draw weights towards you.
Try it out
Strength
Dumbbell Renegade Row with trainwell
Dumbbell Renegade Row
The Dumbbell Renegade Row targets your arms, back, and core, enhancing strength and stability as you alternate lifting each dumbbell. It's a full-body exercise designed for boosting overall body stability.
Try it out
Start your fitness journey today
Enjoying exercises like Jump Lunge, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer