Tutorial: Jumping Lunge

The jumping lunge is a progression of the traditional lunge that will develop speed and power. Below we will cover all the details you need to perform this exercise correctly and increase your exercise performance.

WHAT

• The jumping lunge is a progression of the traditional lunge that requires, as the name indicates, jumping.
• Performed at higher paces, it will challenge balance and postural control.
• As the technique improves, you can increase speed to create intensity and challenge your cardiovascular system.

HOW

• Start in a standing position with arms by your sides. Engage the core and set the shoulders.
• Maintaining an upright torso, make a small jump and split the legs into a lunge. Keep your stride short to ensure proper balance and drop the back knee as low as possible. Allow your arms to swing opposing the leg movement naturally.
• As soon as you drop to the lowest position, explode into a jump and drive the hips upwards. As you reach the highest position, quickly switch legs and drop into a lunge (on the opposite side).
• Continue for time or reps.

WHY

• The inclusion of asymmetrical movements in workouts is a great way to address movement imbalances. The lunge is one of the few lower body exercises that effectively does that.
• After mastering the basic lunge, many people start to add weight in the form of dumbbells, barbells or kettlebells. While these are great ways to increase strength, the addition of speed and power can be equally (if not more) challenging.
• The introduction of speed to any movement will require control of posture and balance, as well as challenging the cardiorespiratory system. Heart rate will increase rapidly and may become the most challenging factor while you are learning this exercise. For this reason, the jumping lunge will fit well within high intensity, circuit-style training.
• If you’re looking for a quick, effective whole-body exercise that will challenge strength and work capacity, the jumping lunge is an excellent option for any workout.

This is how to perform the jumping lunge. Curious about our tutorials? Check them below.

• Explosive floor bridge
• Single-leg squat
• Reverse lunge
• Kettlebell clean and press
• Lateral hip foam roll
• Core bag clean
• Deep squat hip out
• Angled push-up
• Abdominal hollow
• Push-up on knees
• Kneeling hip flexor stretch
• Barbell deadlift row
• Dumbbell chest press
• Kinesis chest press
• Superfunctional hamstring stretch
• Shoulder foam roll
• Lean back squat
• Inverted press
• Floor bridge
• Barbell clean and press
• Quad foam roll
• Medicine ball tornado
• Support front downward dog
• Kinesis alternate high punch
• Superfunctional glute stretch