Jumping Lunge

The jumping lunge is an explosive exercise that works the lower body, and particularly tones the thighs and butt. This bodyweight exercise helps develop explosive power, strength, and muscular endurance in the lower body.

Jump lunges are a unilateral exercise and require you to maintain balance and an upright position. This builds core strength, and improves balance and coordination. The jumping element also adds intensity, which makes it a great cardio move and calorie burner.

Before performing jumping lunges first master the basic lunge and reverse lunge.

Jumping lunges are also called scissor jumps or alternating lunge jumps.

How to Do
Jumping Lunges

Starting position: Stand with your feet about shoulder-width apart and your chest up. Step forward and assume the lunge position with your knees softly bent. Your front thigh should be parallel to the ground, your front knee aligned with your foot, and your back knee nearly touching the ground.

• Jump as high as you can and switch legs in the air. Land softly and immediately drop back down into the lunge position.
• Jump back up and switch legs again.
• Continue jumping and alternating legs without resting to complete a full set. 

Breath: Exhale as you jump up, inhale when you land.

As you perform the exercise keep your core engaged and your shoulders down.

In the lunge position do no not allow your front knee to cross over your toes. Your weight should be balanced on both feet.

Variations: A modification to make this exercise easier, is to jump from the lunge position into a standing position (feet together, shoulder-width apart) and then back into the lunge, switching legs as you do so. This means you do not switch legs in the air, making the exercise easier. Alternatively, try walking lunges. You can also make jumping lunges easier by reducing the height of the jumps.

To make jumping lunges more challenging, increase the height of the jumps, go faster between reps, or add dumbbells.