Tutorial: Jumping Lunge

30th November 2020

Jumping is a leap of faith. After all, we lose contact with the ground — and we are earthbound beings. A jumping lunge is a whole different thing: this progression of the traditional lunge will add an aerobic boost to your training. Here are the reasons why you shouldn’t fear jumping and include it in your workout.

WHAT

The jumping lunge is a progression of the traditional lunge that will add an aerobic boost to your training.
Performing the movement will require greater core stability, balance and cardiovascular endurance.

HOW

Stand with feet hip-width apart, core engaged, and shoulders set
Jump straight up and split the legs into a lunge, allowing the back knee to drop close to the floor. Keep the core engaged and the torso upright. Use the arms in opposition to the legs to counterbalance the movement (if necessary).
As soon as you hit the lowest point, explosively jump upwards and split the legs on the other side. Maintain your balance and position throughout the movement.
Continue to alternate for reps or time.

WHY

The lunge is a highly effective exercise for targeting the entire leg. It mostly follows the same mechanics as the squat, except it is performed primarily on one leg at a time. Efficient performance requires right ankle and hip mobility, and a strong core to stabilise the upper body. The jumping lunge places extra demands on the above requirements by adding speed.
Explosive movements are becoming more and more common in gym workouts today. Yet, many people do not have sufficient levels of stability or mobility to perform them without increasing their risk of injury. If you are new to explosive/jump training, the jumping lunge is a good ‘entry-level’ exercise, allowing you to build technique slowly and confidently. At its lowest level, it doesn’t require a big jump, and the balance requirement is small enough to ensure a safe landing. As technique improves, you can begin to increase the height of your jump. This will give you the confidence to then try other more complex jumps such as box jumps or long jumps.
One of the attractions of the jumping lunge is that it significantly raises the heart rate, making it popular in high-intensity workouts, such as Tabata. However, fatigue comes at the expense of technique, so be sure that you pay attention to it when performing higher reps of this exercise.