Legs
Plyo Lunges
Jumping lunges: you lunge, jump, and switch legs in the air to land in a lunge on the other side. They build leg power and get your heart rate up fast.
- Works
- Quads, glutes, hamstrings, calves
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Start in a lunge: right foot forward, left foot back, both knees bent and your chest tall.
- 2Push through both feet and jump straight up, swinging your arms to help.
- 3Switch your legs in the air so your left foot lands in front.
- 4Land softly back in a lunge, sink down, and jump again.
Cues
- Land softly and sink into the lunge.
- Jump straight up, not forward.
- Keep your front knee pointing over your toes.
Common mistakes
- Landing with straight legs. Bend your knees as you land so your legs soak up the impact.
- Front knee caving in. Keep the knee pointing over your toes as you land.
- Back knee slamming the floor. Stop it just above the floor, and go shallower if you need to.
Easier
Take the jump out: step back into a lunge and alternate legs.
Harder
Sink deeper into each lunge and jump higher, or hold the bottom of each lunge for 1 second before you jump.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Are jumping lunges bad for your knees?
They're high impact, so how you land matters. Land softly with bent knees and keep your front knee over your toes. If jumping bothers your knees, do stepping reverse lunges instead.
