How to do Lunge Jumps

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Difficulty: Hard

Impact Level: High

Target Body Parts: calves, glutes, hamstrings, quadriceps


From standing step forward with your left foot and bend at both knees to lower yourself down into a lunge position with your arms by your side. in this position, your knees should both be bent to approximately 90 degrees and make sure your front knee is not forward of your toes.

From the bottom position, jump up explosively with both feet and switch your stance so that your left legs moves backwards behind you and your right leg strides forwards. At the same time as you jump up, throw your arms up above your head to help you jump and balance. Land back on the floor in a lunge position on the opposite side and return your arms to your sides.

Repeat this jump lunge and switch stance continuously for the required duration and perform the same number of repetitions on each leg.

How to make Lunge Jumps easier

Use our Rear Lunges and Forward Lunges exercises to get confident with lunging before you add in the jumping element to the exercise.

How to make Lunge Jumps more challenging

Increase the complexity of this movement by adding in a rotational jump with each lunge, so that you land at a 45 degree angle to your start position. Also try our Iron Mike exercise for some variety.

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