Alternating Bodyweight Lunge Jump
UpdatedJump into fitness! Alternating Bodyweight Lunge Jumps build strength, balance, and explosive power. A high-intensity workout!
The Alternating Bodyweight Lunge Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Alternating Bodyweight Lunge Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Alternating Bodyweight Lunge Jump Variations and Alternatives
How to do the Alternating Bodyweight Lunge Jump
Stand with your feet shoulder-width apart and arms at your sides or hands on your hips for balance.
Step forward with one foot into a lunge position, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle and your back knee is hovering just above the ground.
Explosively jump up from the lunge position, using the strength from your front leg to propel you.
While in mid-air, switch your legs and bring the forward leg backward and the back leg forward into the lunge position.
Land with the opposite leg forward, absorbing the impact by bending your knees back into the lunge position.
Continue alternating legs with each jump, maintaining balance and proper form throughout the exercise.
Perform the desired number of reps or for the set time interval, and then repeat with the other leg leading if performing sets per leg.
It's crucial to maintain proper form to avoid injury. Warm up properly before engaging in this exercise, and ensure that your knee does not extend past your toes on the front leg during the lunge to protect your knee joints. This exercise is high-impact and requires good coordination and balance. It is also very intense, so beginners should start with standard lunges before attempting the jumping version.
---
Alternating Bodyweight Lunge Jump FAQs
What muscles does the Alternating Bodyweight Lunge Jump work?
The Alternating Bodyweight Lunge Jump mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Alternating Bodyweight Lunge Jump?
None. The Alternating Bodyweight Lunge Jump is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Bodyweight Lunge Jump a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Bodyweight Lunge Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Bodyweight Lunge Jump variations and alternatives?
Similar exercises include the Alternating Sprinter Lunge, Jumping Pistol Squat, Bodyweight Lateral Lunge Jump and Cardio Forward Scissor Jump.
Training calculators
Work out the numbers behind your training before your next session.