Lunge Jump

Lunge Jump

Lunge jumps are a dynamic lower body exercise that combines the benefits of lunges with explosive movements. Here’s a step-by-step guide on how to perform lunge jumps correctly:

Video Instructions on How to do a Lunge Jump

Muscles worked:

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves


  1. Starting Position:
    • Stand with your feet hip-width apart and your hands on your hips or at your sides.
    • Engage your core muscles to stabilize your spine.
  2. Lunge Position:
    • Take a step forward with your right foot, ensuring your knee is directly above your ankle, and your left knee is hovering just above the ground.
    • Both knees should be bent at a 90-degree angle, with your back knee nearly touching the floor.
    • Your back should be straight, and your chest should be upright.
  3. Preparation:
    • Lower your body into a lunge position, keeping your weight evenly distributed between your front and back legs.
    • Ensure that your front knee is aligned with your toes and does not extend past them to protect your knee joint.
  4. Jumping Phase:
    • Explosively push off with both feet, propelling your body upward.
    • As you jump, switch the position of your legs in mid-air, bringing your left foot forward and your right foot to the rear.
    • Swing your arms to help generate upward momentum.
  5. Landing:
    • Land softly on the ball of your left foot, bending both knees into a lunge position.
    • Ensure that your knees are still aligned with your toes upon landing.
  6. Repeat:
    • Immediately explode back up into the jump, switching your legs once again.
    • Keep the movement controlled and maintain proper form throughout.
  7. Sets and Repetitions:
    • Start with a few repetitions to get the form right before attempting a full set.
    • Beginners may start with 2-3 sets of 10-12 repetitions.
    • As you become more proficient, you can increase the intensity and volume.


  • Focus on a controlled and smooth movement to avoid unnecessary stress on your joints.
  • Land softly to minimize impact and reduce the risk of injury.
  • Keep your core engaged throughout the exercise to maintain stability.
  • If you have any knee or joint issues, consult with a fitness professional or healthcare provider before attempting lunge jumps.

Remember to warm up before starting any exercise routine, and if you experience pain or discomfort, stop the exercise and consult a fitness professional or healthcare provider.