Cardio Lunge
Description
The cardio lunge, also called the jumping lunge or split jump, is a plyometric variation of the lunge where you switch legs explosively in the air. The move combines lower body strength with cardiovascular conditioning, making it a strong choice for HIIT-style training and metabolic finishers.
Muscle Group
Equipment Required
Cardio Lunge Instructions
- Stand with feet hip-width apart, hands at your sides or in front of your chest for balance.
- Step your right leg forward into a lunge position.
- Lower until your back knee approaches the floor.
- Drive up explosively, pushing off both feet to jump into the air.
- Switch your leg position in the air so your left leg is now in front.
- Land softly with your left leg forward in a lunge position.
- Immediately drop into another lunge and jump, switching back to right leg forward.
- Continue alternating for the duration of the set.
Cardio Lunge Form & Visual
Cardio Lunge Benefits
- Strong cardiovascular component
- Builds explosive lower body power
- Develops landing mechanics
- Time-efficient conditioning movement
- Trains both legs unilaterally
- No equipment required
Cardio Lunge Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Calves
- Hip flexors
Cardio Lunge Variations & Alternatives
- Jumping Lunge
- Split Jump
- Squat Jump
- Walking Lunge
