Description

The lunge with jump is a dynamic plyometric exercise that combines the benefits of a lunge with explosive power.

Starting Position

Start in a standing position with feet hip-width apart.

Technical Execution

Step back into a reverse lunge position, then explode upwards into a jump, switching legs mid-air, and land softly back into a lunge position.

Range of Motion

Focus on achieving full range of motion in the lunge position, ensuring your front knee does not go past your toes.

Variations

Variations include adding weights, performing a lateral lunge with jump, or incorporating a twist at the top of the jump.

Common Mistakes

Common mistakes include improper landing techniques, lack of proper knee alignment, and insufficient upper body control during the jump phase.

Practical Advice

Focus on landing softly and with proper alignment, engage your core throughout the movement, and use your arms for added momentum during the jump.

Additional Notes

This exercise helps improve lower body strength, power, and agility. It is recommended for individuals with a good fitness base.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

Secondary Muscles