Lunge With Jump
Description
The lunge with jump (jump lunge or scissor lunge) is a plyometric exercise where you jump from a lunge position and switch legs in mid-air, landing in a lunge on the opposite side. It builds explosive single-leg power, balance, and cardiovascular conditioning.
Muscle Group
Equipment Required
Lunge With Jump Instructions
- Start in a lunge position — right foot forward, left foot back, both knees bent at roughly 90 degrees.
- Explode upward by driving through both feet. Swing your arms up for momentum.
- While airborne, switch your legs so you land with the left foot forward and right foot back.
- Land softly in the lunge position with bent knees. Absorb the impact through both legs.
- Immediately explode into the next jump, switching legs again.
- Continue alternating for the desired number of reps or time.
- Keep your torso upright throughout. Do not lean forward.
- If switching legs in the air is too difficult, step into each lunge and only add the jump once strong enough.
Lunge With Jump Form & Visual
Lunge With Jump Benefits
- Builds explosive single-leg power
- Develops balance and coordination
- Excellent cardiovascular conditioning
- Carries over to sprinting and cutting movements
- No equipment needed
- Time-efficient HIIT exercise
Lunge With Jump Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Calves
- Core (stabilizer)
- Hip flexors
Lunge With Jump Variations & Alternatives
- Jump Lunge to Feet Jack
- Dumbbell Walking Lunge
- Bulgarian Jump Squat
- Jump Squat
- Reverse Jump Lunge
- Weighted Jump Lunge (light dumbbells)
