Jump Lunges

01 Steps

1. 1 Start in a low lunge position: one foot forward, the other behind, both knees at 90°.
2. 2 Push explosively through both feet to jump vertically.
3. 3 In the air, switch your legs (front goes back and vice versa).
4. 4 Land in a low lunge on the other side, with soft knees to absorb the impact.
5. 5 Immediately flow into the next jump without pausing.

02 Tips

• ✓ Use your arms to propel you — swing them in rhythm with your legs.
• ✓ Land quietly: this is the sign of good impact absorption.
• ✓ This is a very demanding exercise — quality over quantity, always.

03 Common mistakes

• ✗ Front knee going past the toes on landing: take a long enough step.
• ✗ Landing too stiff: always keep your knees soft on landing.
• ✗ Losing lateral balance: keep a gap between your feet (not on a line).

04 If you struggle

• → Do alternating lunges without the jump: simply switch legs by standing up.
• → Do jump squats as a more accessible plyometric exercise.
• → Master 12 walking lunges with perfect form before attempting jump lunges.