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All full body & conditioning exercisesFull Body & Conditioning · Calisthenic

Jumping Lunge

An explosive split-stance switch. Conditioning and single-leg power with zero equipment.

IntermediateBodyweight4 × 10–16 total
Jumping Lunge demonstration thumbnail — Weekly Workout | Jumping Lunge
Full bodyBodyweight

Jumping Lunge

Demo · WomansHospitalBR

Verified Jumping Lunge demonstration by WomansHospitalBR. Click to play.

How to do the Jumping Lunge

  1. 1Land in a controlled lunge
  2. 2Knees track over the toes
  3. 3Chest tall the whole time
  4. 4Stop the set when landings get sloppy

Benefits of the Jumping Lunge

  • Trains full body — sustained output, coordination and whole-body control explosively, training power as well as size
  • Also trains quads, glutes, calves as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services