Jumping Lunge: How-to, Tips & More
The Jumping Lunge is a intermediate compound exercise for your quads. You do it with bodyweight, one side at a time. It is a good fit when your goal is strength.
Besides the quads, it also works your glutes and calves, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Calves
Secondary
How to do the Jumping Lunge
- Start in a lunge with one foot forward.
- Jump straight up.
- Switch legs in the air and land in a lunge with the other foot forward.
- Go straight into the next jump.
Jumping Lunge tips
- Land softly and keep your front knee over your foot.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Jumping Lunge alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Frequently asked questions
What muscles does the Jumping Lunge work?
The Jumping Lunge mainly works your quads, with help from your glutes and calves.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Jumping Lunge good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Jumping Lunge?
You need bodyweight.
Add Jumping Lunge to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon