Jumping Lunges
Jumping Lunges is a plyometric exercise that builds explosive strength in the quadriceps , hamstrings , glutes and calves . This dynamic movement is great for improving both balance and cardiovascular endurance , while also strengthening the legs.
Correct technique and execution
Follow these steps to perform Jumping Lunges with proper technique:
- Start in a deep lunge position, with one leg forward and the other behind, both knees bent at approximately 90 degrees.
- Use the power of your legs to jump straight up, switching legs in the air.
- Land softly back into a lunge position with the opposite leg forward.
- Immediately continue with the next jump, keeping your core engaged and your chest upright.
Common mistakes to avoid
To perform Jumping Lunges correctly, observe the following:
- Unstable landing: Make sure to land with soft knees to reduce the stress on the joints.
- Too small movements: Take big steps backwards to get the full effect of the exercise.
- Lack of control: If you lose your balance, slow down or practice normal lunges first.
Modifications and variations
- For beginners: Start with regular lunges without jumps to build basic strength and balance.
- For advanced users: Try holding dumbbells to add extra resistance.
- Pulse Variation: At the bottom of each movement, add small pulses to increase muscle activation.
Sets and repetitions
Perform 3 sets of 12-15 repetitions on each side. If you want to focus on fitness, you can increase the repetitions or set a faster pace.
Breathing technique
To get the most out of the exercise, inhale as you land and exhale during the jump to generate power.