Jump lunge
Legshardrepsno equipment
A plyometric lunge: from a deep lunge you jump explosively, switch the legs in the air and land softly in a lunge with the other leg forward, arms swinging opposite to the legs.
How to do it
- Start in a lunge: left foot forward flat with the shin near vertical and the thigh parallel to the floor; right leg long behind on the ball of the foot with the knee about 10-20 cm above the floor; torso upright, right arm forward and left arm back (bent at the elbows).
- Drive hard through both feet and drive the arms to jump straight up as high as possible.
- In the air, scissor the legs so the right leg comes forward and the left goes back, while the arms switch too (left arm forward, right arm back).
- Land softly on the balls of the feet and sink straight into a lunge with the right leg in front: front thigh parallel, back leg long with the knee close to the floor, front knee over the ankle.
- Jump again immediately, alternating the front leg on every rep.
Muscles worked
Main: quads, glutes
Supporting: hamstrings, calves, adductors, abs