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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

  • Builds strength and size in the full body 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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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