Lunge Jumps

Lunge Jumps , also known as Jumping Lunges or Split Jumps , is a plyometric exercise that effectively strengthens the quadriceps , glutes , hamstrings and core muscles . This exercise challenges both strength and balance while improving explosive power and endurance, making it an excellent exercise for athletes and fitness enthusiasts.

Correct Technique

How to perform Lunge Jumps with the correct technique:

  1. Start in a lunge position with one leg in front of the other, and hands placed by your sides.
  2. Engage your core and lower your body into a deep lunge, where your front thigh is parallel to the floor and your back knee is bent at 90 degrees.
  3. Explode up from the lunge position, allowing both feet to leave the floor, and switch legs in the air.
  4. Land softly in a new lunge position with the opposite leg in front, and immediately lower into the next lunge to repeat the movement.

Common Errors

Avoid these common mistakes to improve performance and prevent injury:

  • Poor control when landing: Land softly with bent knees to cushion the impact and avoid joint damage.
  • Rounding the back: Keep your back straight and your chest up to ensure your core is activated throughout the movement.
  • Too slow speed: Make sure to perform the movements explosively, focusing on jumping high and switching legs quickly.

Modifications and Variants

Here are some modifications to adapt the exercise to your level:

  • Beginner: Perform a regular lunge without jumping, or switch legs without jumping to reduce the load.
  • Advanced: Add weight by holding dumbbells or perform a deeper squat between jumps to increase intensity.

Repetitions and Sets

Depending on your level, you can follow these recommendations:

  • Beginner: 3 sets of 6-8 reps per leg.
  • Intermediate: 3 sets of 10-12 reps per leg at moderate speed.
  • Advanced: 4 sets of 12-15 reps per leg, with weight or increased intensity.

Breathing technique

Use the correct breathing technique to keep your energy up:

  • Breathe in as you lower yourself into the lunge position.
  • Exhale as you explode up and switch legs in the air.
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