Plyo Lunge
The Plyo Lunge mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. You'll need: box.
Required Equipment
Plyo Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Upper Calf (gastrocnemius)
How to do the Plyo Lunge
Setup
Place a aerobic step or a sturdy box securely in front of you. Stand with one foot firmly on top of the step/box and the other on the floor.
Movement
Use the strength of the leg on the box to explosively jump upward.
In the air, switch your legs so that your opposite foot lands on the box and your starting foot lands on the floor behind you.
Land softly and immediately transition into the next explosive jump.
Maintain a forward lean with your torso and use your arms for momentum to maximize height and power.
Plyo Lunge FAQs
What muscles does the Plyo Lunge work?
The Plyo 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 Plyo Lunge?
Box.
What workout day should the Plyo Lunge go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.