Jump lunges are a powerful bodyweight exercise that improve strength, coordination, and cardiovascular endurance—all in one move. They’re ideal for athletes, runners, or anyone looking to build explosive lower-body power and tone the legs.
How to Do Jump Lunges (Step-by-Step)
- Start in a lunge position: One foot forward, one foot back, both knees bent at 90 degrees.
- Lower down: Drop your back knee toward the floor, keeping your front knee aligned over the ankle.
- Explode up: Jump straight into the air, switching your legs mid-air.
- Land softly: Come down in a lunge with the opposite leg forward.
- Repeat immediately, keeping your core tight and posture upright.
Form Tip: Focus on landing softly and under control to protect your joints.
Recommended Sets and Reps
| Fitness Level | Sets | Reps per Set | Rest Between Sets |
|---|---|---|---|
| Beginner | 2-3 | 6-8 per leg | 45-60 sec |
| Intermediate | 3-4 | 10-12 per leg | 30-45 sec |
| Advanced | 4-5 | 12-15 per leg | 20-30 sec |
You can do them 2–3 times per week, depending on your goals and leg recovery.
Muscles Worked
Jump lunges target multiple lower-body muscles:
- Quads (front thighs)
- Glutes (butt)
- Hamstrings (back thighs)
- Calves
- Hip flexors
- Core (stabilization)
They’re also great for improving balance and single-leg strength.
Bonus Benefits
- Builds explosive power
- Burns high calories (great for fat loss)
- Boosts coordination and agility
- Increases heart rate for cardio conditioning
Add jump lunges to your lower-body days, HIIT sessions, or warm-ups for a dynamic, full-leg burn. They’re simple, but not easy—just how progress is made.
