Jumping Lunges
Quick answer
Jumping Lunges is a beginner compound bodyweight exercise that mainly works the glutes, with the calves, hamstrings and quads assisting.
Written by the GymStreak coaching team
Muscles worked
Primary
Secondary
How to do Jumping Lunges
- 1
1. Starting in a standing position, step back with your right leg and dip down into a low lunge.
- 2
With your hands at your side, jump and straighten both legs while swinging your arms down to help propel yourself upward, landing back down into your lunge.
- 3
Continue jumping for the required reps, or set a timer for 10-30 seconds and see how many you can do.
- 4
Repeat with your leg position switched.
Form cues
- Focus on keeping your weight on your front foot, with your weight evenly distributed across all four corners of your foot.
- Keep your chest raised, and your neck and head straight and looking forward. Try not to slump your shoulders or look too far up or down during the exercise.
- Keep your core engaged.
- Ensure your feet stay about shoulder width apart. If your feet get too close together, or track one behind the other in a line, you risk teetering over.
Breathing: 1. Breathe in during your lunge. 2. Breathe out during the jump. 3. If you have trouble keeping this breathing pattern, try adjusting the pace of your jumps to match your breath. Or find a rhythm that works for you.
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