Legs · Lunge
Jump Lunges
The jump lunge is a plyometric exercise where you start in a lunge, jump explosively upward and switch legs in mid-air, landing in a lunge with the opposite foot forward. It trains the quads, glutes and calves one leg at a time, building single-leg power, coordination and conditioning with no equipment.
Also known as: Lunge jumps, Split jumps, Jumping lunges, Plyometric lunges
- Muscle group
- Legs
- Movement pattern
- Lunge
- Type
- Compound
- Equipment
- None
- Difficulty
- Intermediate
What muscles does the jump lunges work?
Primary movers
- Quadriceps
- Gluteus maximus
- Calves
Assisting muscles
- Hamstrings
- Hip flexors
- Adductors
- Core
The front leg drives most of the jump, with the quads and glutes extending explosively. The calves finish the push through the ankle.
Switching legs in the air means each landing is on a fresh split stance. The front leg must absorb force and stabilise immediately, so jump lunges train single-leg landing control in a way jump squats cannot.
The hip flexors work hard to whip the back leg forward during the switch, and the core keeps the torso upright through the scissor motion.
Because they combine plyometric power with a split stance, jump lunges carry over well to sprinting, which happens one leg at a time.
How to do the jump lunges
Setup
- 1
Start in a lunge position with one foot forward and the other back, both knees bent.
- 2
Keep your torso upright and your weight centred between both feet.
- 3
Hold your arms ready to swing, with the opposite arm forward to the front leg.
Execution
- 1
Dip slightly deeper into the lunge to load the legs.
- 2
Jump explosively upward, swinging your arms to help.
- 3
Switch legs in the air, bringing the back foot forward and the front foot back.
- 4
Land softly in a lunge with the opposite leg forward, knees bent to absorb the impact.
- 5
Go straight into the next jump, or pause to stabilise first.
- 6
Keep the torso upright and the front knee in line with the toes on each landing.
Common jump lunges mistakes
Landing with a straight front leg
Landing with the front knee locked, which sends impact through the joint.
The fix: Land with both knees bent and sink into the lunge to absorb the force.
Narrow stance on landing
Landing with feet in a straight line, making it hard to balance.
The fix: Land with feet hip-width apart, in two separate lanes.
Front knee caving
The front knee collapses inward on landing.
The fix: Keep the front knee tracking over the middle toes. Reduce jump height until you can control it.
Losing posture as you tire
Leaning forward and landing heavily once fatigue sets in.
The fix: End the set when your landings lose quality.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Power | 3–4 | 3–5 per leg | Bodyweight, maximum height | 90 s |
| Conditioning | 3 | 20–30 s | Bodyweight | 45–60 s |
| Beginner | 2–3 | 5 per leg | Split squat jumps without switching | 60–90 s |
Jump lunges are demanding, so start with split squat jumps, jumping and landing in the same stance, before switching legs in the air. Use short, high-quality sets for power and timed intervals for conditioning. Two sessions a week combined with other plyometrics is plenty.
Running the jump lunges in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayJump Lunges variations and alternatives
Bodyweight Lunges
EasierThe lunge without the jump. Master this first.
Split Squat Jump
EasierJumping and landing in the same stance without switching legs.
Jump Squats
AlternativeA two-leg jump, easier to balance and simpler to learn.
Continuous lunges for conditioning without the impact.
Frequently asked questions
What muscles do jump lunges work?
The quads, glutes and calves produce the jump, with the hamstrings, hip flexors, adductors and core helping. Each landing also trains the front leg to absorb force.
Are jump lunges harder than jump squats?
Yes. The split stance makes balance harder, and switching legs in the air requires coordination. Each landing is effectively on one leg, which increases the demand.
Are jump lunges bad for your knees?
Not when you land softly with bent knees tracking over your toes. Reduce height or switch to split squat jumps if your knees feel it.
How many jump lunges should I do?
For power, 3 to 5 reps per leg with full rest. For conditioning, intervals of 20 to 30 seconds. Stop the set when landing quality drops.
How do I make jump lunges easier?
Start with split squat jumps, jumping and landing without switching legs. You can also lower the jump height or pause between reps.
Hercules tracks every jump lunges you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play