Hopping Lunge
Burn fat and build explosive leg power with Hopping Lunges. This high-intensity plyometric move challenges your balance and cardio for stronger, more toned glutes and quads.
The Hopping Lunge mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. No equipment needed: it uses just your bodyweight.
Optional Equipment
Hopping Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Upper Calf (gastrocnemius)
How to do the Hopping Lunge
Setup
Start in a standard lunge position, with one leg forward and one leg back, both knees bent at approximately 90 degrees.
Ensure your feet are hip-width apart for better balance.
Movement
Explode: Push off the ground with both feet, jumping straight up into the air.
Switch: While in the air, quickly switch your legs, bringing the front leg back and the back leg forward.
Land: Land softly on both feet, immediately lowering yourself back into a lunge position to absorb the impact.
Repeat: Continue to jump and switch legs in a rhythmic, explosive, and controlled manner.
Tips for Success
Land Softly: Always land gently through the entire foot, avoiding landing heavily on the toes or heels to protect your joints.
Keep Your Chest Up: Maintain an upright posture throughout the movement to engage your core effectively.
Control the Depth: You don't need to touch your back knee to the floor, but ensure you achieve a deep enough lunge to fully engage the leg muscles.
Hopping Lunge FAQs
What muscles does the Hopping Lunge work?
The Hopping Lunge mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Hopping Lunge?
None. The Hopping Lunge is a bodyweight exercise, so you can do it anywhere.
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