Lunge jump

Quads

🔧 no equipment ↕ Push 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Feet shoulder-width on floor. Jump to split stance (left forward/right back), knees to 90° (front knee over ankle, back knee off floor). Jump switch to right forward/left back, knees 90°. Alternate jumps, land controlled.

Muscles Worked

Quadriceps

Secondary: Hamstrings, Glutes

Tips

Warm up thoroughly (core/glutes); progress slowly from mild jumps. Front knee over ankle—no further (knee stress). No knee lockout (reduces shock absorption). Heel down on landing; reset if balance lost.

Similar exercises

Jump lunge Quads, Glutes, Hamstrings, Calves · 🔧 no equipment 3/10 Lunge reach Quads, Glutes, Hip flexors, Back · 🔧 no equipment 2/10 Walking lunge Quads · 🔧 no equipment 3/10 Lunge Glutes, Hamstrings · 🔧 no equipment 2/10 TRX reverse lunge to jump Glutes, Hamstrings · 🔧 TRX 3/10 Dumbbell lunge Quads · 🔧 Dumbbell 3/10 Barbell lunge Quads · 🔧 Barbell 4/10 Rear lunge Quads · 🔧 no equipment 3/10

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