Jumping Single Leg Lunge Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Plyometrics
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Gastrocnemius, Gluteus Maximus
- Intensity
- high
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 7
- Alternate Names
- Single Leg Jump Lunge
Visualised Target Muscle Groups
Front
Back
How to: Jumping Single Leg Lunge
- Start in a standing position with your feet hip-width apart.
- Step back with your right foot into a lunge position while lowering your body.
- Push through your front foot and explode upwards, jumping off the ground.
- Switch legs in mid-air, landing softly into a lunge position on the opposite leg.
- Repeat for the desired number of repetitions.
Common Mistakes
- Allowing the back leg to collapse inward during the jump.
- Not bending the front knee sufficiently.
- Leaning too far forward, which shifts weight away from the back leg.
Modifications
- Perform the lunge without the jump for a low-impact version.
- Use a chair or wall for support while balancing.
Tips
- Ensure that your knee does not extend beyond your toes during lunges.
- Keep your chest up and engage your core throughout the movement.
- Land softly on your front leg to minimize impact on your joints.
Jumping Single Leg Lunge Alternatives
Tags
plyometrics
aerobic
leg strength
balance
cardio
lower body
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