Pop Lunge
Fire up your lower body and boost your heart rate with this explosive plyometric move. Master the jump switch to build power, agility, and serious leg strength in one dynamic motion.
The Pop Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings, calves / shins and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Pop Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Upper Calf (gastrocnemius); Abdominals (rectus abdominis)
How to do the Pop Lunge
Setup
Start in a staggered stance, with one foot forward and one foot back, sinking into a lunge position so both knees are bent at roughly 90-degree angles.
Keep your torso upright and core engaged.
Movement
Explode upward: Drive through both feet to jump explosively off the ground.
Switch positions: While in the air, switch your feet, bringing the back leg forward and the front leg back.
Land softly: Land in the same lunge position with the opposite leg now in front. Ensure you land on the balls of your feet and transition immediately into the next repetition.
Controlling the descent: Absorb the impact by bending your knees as you land to protect your joints.
Tips
Maintain a steady rhythm and focus on the explosive upward phase.
Keep your chest up throughout the movement to maintain balance.
If you are a beginner, master the stationary static lunge before adding the plyometric jump element.
Pop Lunge FAQs
What muscles does the Pop Lunge work?
The Pop Lunge mainly works the quads and glutes & hips, with help from the hamstrings, calves / shins and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Pop Lunge?
None. The Pop Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Pop Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
Training calculators
Work out the numbers behind your training before your next session.