Bodyweight Lateral Lunge Jump
Explosive lower body and core workout! Build strength, power, and agility with this dynamic lateral lunge variation.
The Bodyweight Lateral Lunge Jump mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Bodyweight Lateral Lunge Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Obliques
Bodyweight Lateral Lunge Jump Variations and Alternatives
How to do the Bodyweight Lateral Lunge Jump
Begin by standing with your feet shoulder-width apart and your arms at your sides.
Take a large step to the side with one foot, keeping the other foot planted.
Bend the knee of the stepping leg and lower your hips back and down, while keeping the other leg straight. This is the side lunge position.
Push off through the heel of the bent leg to bring yourself back to a standing position, but instead of stopping here, add a hop, driving upward with the power from your muscles.
Land softly on the same side you lunged to and immediately go into another side lunge, maintaining stability and control.
Continue this motion for the desired number of reps, then switch to the other side and repeat.
Make sure to keep your torso upright during the movement, and be mindful of your knee tracking over the toes of your bent leg to prevent injury.
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Bodyweight Lateral Lunge Jump FAQs
What muscles does the Bodyweight Lateral Lunge Jump work?
The Bodyweight Lateral 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 Bodyweight Lateral Lunge Jump?
None. The Bodyweight Lateral Lunge Jump is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Lateral Lunge Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Lateral Lunge Jump variations and alternatives?
Similar exercises include the 4-Reverse & 4-Side Tap Lunge, 45-Degree Step-Out, Alternating Sprinter Lunge and Barbell Lateral Lunge.
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