How to Do Plyometric Lunge Exercise

Plyometric lunges are similar to what is sometimes called four-count jumping jacks. You may have seen them performed at martial arts schools, where they are also called Okinawan (or Korean) jumping jacks. Martial artists belief that plyometric lunges make them very fast in sparring matches. Here's how to learn this technique.

Difficulty: Moderate

Instructions

1. Stand with your feet apart and your hands on your hips. Tighten your abdominal muscles to pull your pelvis forward and straighten the curve in your lower back.

2. Place your right foot in front of you and your left foot behind you. Keeping your torso perpendicular to the ground, lower yourself until your left knee is bent.

3. Jump up and scissor your legs so when you land your left leg is in front and your right leg is behind. Take care to land with both knees bent and your weight on the heel of your front foot and the ball of your back foot.

4. Continue the exercise either in sets or for a certain period of time. Stop when you become fatigued.

Tips & Warnings

• To change plyometric lunges into four-count jumping jacks, raise your right arm when your left leg is in front and your left arm when your right leg is in front. Count 1 for each change in position, with a count of four counting as one repetition.
• Stop before you become so fatigued that you fail to do the exercise correctly. Plyometric exercises require strict adherence to proper form in order to prevent injuries.

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