Jump Lunges
Jump lunges are a bodyweight plyometric exercise targeting the quadriceps and developing explosive lower body power. The airborne switch between lunge positions increases cardiovascular demand and challenges balance and coordination.
How to do it
- Start in a lunge position with your right foot forward and left foot back, both knees bent at 90 degrees.
- Explosively jump upward, switching the positions of your feet mid-air.
- Land softly with your left foot forward and right foot back in a lunge position.
- Immediately lower into the lunge and jump again.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Keep your chest tall and core braced throughout the movement.
- Drive through your front foot to initiate the jump.
- Land softly with a bent knee to absorb the impact.
- Switch your legs smoothly in mid-air.
Breathing: Inhale as you lower into the lunge, and exhale sharply as you explode upward into the jump.
Common mistakes
- Landing with a straight front leg, which places excessive stress on your knee joints and increases injury risk.
- Allowing your front knee to cave inward, which misaligns your joints and reduces power.
- Looking down at the floor, which pulls your torso forward and throws off your balance.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, calves.
Suggested sets & reps
Get fitter
3 sets × 6–10 reps total, rest 60 seconds
Lose weight
3 sets × 6–8 reps per side, rest 60 seconds
Build muscle
3 sets × 5–6 reps per side, rest 90 seconds
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp or persistent pain in your knees or ankles, ease off and choose a gentler option like reverse lunges.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Are jump lunges safe for beginners?
They are considered an advanced plyometric exercise due to the high impact. Beginners should master standard stationary lunges before trying jump lunges.
How can I protect my knees during the landing?
Focus on landing as quietly and softly as possible by rolling through your foot from toe to heel and immediately bending your knee to absorb the shock.
How often should I include jump lunges in my routine?
Once or twice a week is plenty, as plyometric exercises demand significant recovery time for your joints and nervous system.