How to Do Calisthenic Plyometric Lunge

Plyometric lunge exercises are a great way to build power in the muscles of the legs, but it's not a beginner's workout. You should achieve excellent conditioning before you do any type of plyometric exercise. This explosive move also requires balance and is done at a pace that matches the needs of the person doing the exercise to minimize the risk of injury.

Difficulty: Moderately Easy

Instructions

1. Obtain clearance from your physician prior to beginning any type of workout routine, including plyometric lunge exercises.

2. Warm the muscles of the body up before you begin the plyometric lunge exercises in order to minimize the risk of injury.

3. Stand with your feet together, your back straight and your shoulders, back and abs contracted.

4. Step forward with the right foot, approximately two times further than your normal step when you walk.

5. Lunge down and bend both knees until the front thigh is parallel to the floor and the back knee hovers above the ground.

6. Jump straight up in the air and switch legs so that the left is now in front and the right is in the back. As you land, be sure to go immediately into the lunge. Land softly, like a spring, and go right into the next move.

7. Repeat the plyometric lunge exercise until you reach fatigue.

Tips & Warnings

• To increase intensity do the plyometric lunges at a quicker rate and with a deeper lunge.
• Do not continue to perform plyometric lunge exercises once you reach fatigue as this increases the chance that you will injure yourself due to poor form.
• Avoid jarring the knee and hip joints when you perform plyometric lunge exercises. Concentrate on proper form when you land.

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