How to Do Lunge Jumps

Lunge jumps are a high impact plyometric exercise that will help an athlete develop lower body strength, speed and leaping ability. The exercise works the quads, hamstrings, glutes and calf muscles making it a versatile and very useful exercise. Because no additional equipment outside your own body is necessary, lunge jumps can be performed anywhere, anytime. By increasing the number of repetitions lunge jumps can also provide a good cardiovascular workout.

Difficulty: Moderate

Instructions

1. Stand with your feet shoulder width apart in an athletic position.

2. Squat slowly bringing your butt down toward your heels.

3. Explode upward lifting your body into the air as high as you can go.

4. Separate your legs and bend your knees 90-degrees in mid-air so that your right foot is flat out in front of you and your left foot is trailing behind, in a standard "lunge" position.

5. Land in the lunge position with your right foot flat out in front and your left foot behind balancing on your toes.

6. Explode out of this lunge position back into the air as high as you can go.

7. Scissor your legs back underneath your body in mid-air.

8. Land with both feet next to each other and absorb the impact of landing with both feet.

9. Repeat steps 2 to 8 alternating the leg you push out in front of you.

Tips & Warnings

• Keep your back straight, rather than arched or hunched, throughout.
• As you develop leg strength increase the number of repetitions of the exercise.
• Proper warm-ups and good sneakers are essential for avoiding injury during this, or any similar, exercise.

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