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.

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Jump Lunge instructions

Step-by-step instructions

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.

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

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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