Jumping lunges
Lunges with a leg switch in mid-air: explosive work for the legs and glutes.
How to do it
- Take a lunge position: front leg bent, knee over the foot, back straight.
- Lower down without letting the back knee reach the floor.
- Push off hard with both legs and jump up.
- Switch the legs in the air.
- Land softly in a lunge with the opposite leg in front, absorbing the impact by bending the knees.
- Keep the torso upright and the core braced, and continue at an even tempo for the interval.
Key technique cue
Switch legs in the air, stop your back knee short of the floor, and keep your torso upright.
Common mistakes
- ✕ Front knee collapsing inward
- ✕ Hard landing with the knee touching the floor
- ✕ Leaning the torso forward
- ✕ Feet too close together, which upsets balance
Benefits
- ✓ Builds explosive leg strength
- ✓ High load on the heart
- ✓ Improves balance and coordination
About the exercise
Jumping lunges alternate lunges with a leg switch in the air. They load the quads, glutes, hamstrings and cardiovascular system. They suit trained people who are confident in the technique of ordinary lunges.
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