Jump Lunges
Muscle Group
Quads / Glutes
Equipment
Bodyweight
Difficulty
Intermediate
Alternating lunges with a jump. Cardio and leg power.
How to Perform This Exercise
- 1 Stand upright, arms at your sides.
- 2 Take a large step forward (or backward) while keeping your torso upright.
- 3 Bend both knees to 90 degrees, rear knee hovering just above the floor.
- 4 Push through your front heel to return to the starting position.
- 5 Alternate legs or work one side at a time depending on the variation.
Common Mistakes to Avoid
- Sacrificing technique to go faster or lift heavier.
- Not bracing the core, reducing stability and movement efficiency.
- Skipping warm-up before explosive movements, increasing injury risk.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Multiple muscle groups
Secondary Muscles
- Core
- Stabilizers
- Postural muscles
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