Strong, lean legs are a goal of many athletes and gym-goers. While traditional exercises such as squats and deadlifts make an appearance in many lower body workouts, there are other exercises that target the leg muscles that you can add to the lineup.
Jumping lunges are a fantastic lower body exercise that increases the intensity and difficulty of the basic lunge by adding a jump. The addition of a plyometric jump not only challenges the quads, hamstrings, glutes, hip flexors, and calves, but it also recruits your cardiovascular system. This gives your heart rate a boost and helps you burn more calories.
So, if you're ready for an advanced variation of the walking lunge, you might want to give the jumping lunge a try.
Being able to perform the jumping lunge exercise successfully depends on how strict you can keep your form, how smooth you can make the transition, and how gently you can land.
Here are the steps to do the jumping lunge exercise properly, safely, and effectively.
Before starting, make sure you have a space large enough to perform the move. Also consider moving benches and other equipment out of the way.
The jumping lunge is an advanced move. Even if you have a high fitness level, you still need to pay attention to all of the movements that make up this exercise. And since this exercise is plyometric, it requires strength, balance, and quickness to perform.
With that in mind, here are some tips to help you successfully and safely perform the jumping lunge.
If you're not liking the jumping lunge, there are simpler moves you can do that mimic a similar movement pattern.
Perform a stationary forward and reverse lunge. Start by standing with feet shoulder-width apart. Step forward with the right foot, bending both the right and left knees to 90-degrees. Step back to standing position and repeat on the other side. Next, step back for a reverse lunge on each leg.
Take the movement from the forward lunge and transfer it to a walking lunge, alternating the right leg with the left leg. Walk forward doing 10 lunges on each leg.
If you have access to a TRX suspension device, try performing jumping lunges while holding onto the straps. This will help you keep your balance and body posture upright while learning how to perform the jumping portion of the exercise.
When you're ready to up the intensity of jumping lunges, consider trying one of these modifications:
Once you've practiced the jumping lunge on its own and feel confident about your form, it's time to add it to your workouts. The easiest way to include the jumping lunge is to incorporate it into a lower body day.
If you typically do static lunges, swap those out for the jumping lunge at least one day a week. You can pair this move with squats, deadlifts, leg press, or hamstring curls.
Beginner to intermediate levels should do the jumping lunge on its own with a 30-second rest break after each set. More advanced levels can superset the jumping lunge with a set of light squats, leg presses, or squat thrust exercises.
Having the strength, balance, and aerobic fitness to perform the jumping lunge correctly is no easy feat. That's why it's important to master the basic lunge first.
Once you feel confident repping out a few forward and reverse lunges, it's time to challenge yourself by adding the jumping lunge to your lineup of lower body exercises.