Advanced
Alternating Jump Lunge
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Alternating Jump Lunge is an effective leg exercise that strengthens the primary muscle groups in your lower body, including your hip flexors, glutes, calves, hamstrings, and quads. This great exercise increases your power and strength.
Exercise Instructions
-
Step 1
Start in a split position with your hands on your hips, your torso straight, and your knees bent at a 90-degree angle. -
Step 2
Push your chest out and lower your back knee toward the floor in a slit, keeping your front tibia as vertical as possible. -
Step 3
Push explosively off the floor, jumping and changing the position of your feet while in the air, landing in the bending position with the opposite foot forward. Repeat, alternating legs with each jump.
Muscle Groups
Alternating Jump Lunge targets Abs, Calves, Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Avoid landing too hard. Land on the floor as smoothly as possible.
- Be sure to use a full range of motion. Lower yourself until your back knee lightly touches the floor.
- Avoid bending your torso forward. Keep your chest high and erect at all times.
- Be sure to prevent the torso from turning. Keep your chest square to the wall in front of you.
Squat Thrusts
Intermediate
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