MovementsConditioning
Jumping Lunge
Also known as: Jump Lunge · Split Jump
A lunge that switches legs in the air. It keeps the single-leg demand of a lunge and adds a landing to absorb, which makes it one of the fastest ways to make a bodyweight workout hurt.
Jumping LungeConditioning
The standard
A valid rep lowers until the rear knee is close to the floor, leaves the ground with both feet, switches the legs in the air, and lands in a lunge on the other side.
How to do it
- 01Start in a split stance with both knees bent, torso tall.
- 02Drop until the rear knee is just off the floor.
- 03Drive up hard through the front foot and jump, swinging the arms for rhythm.
- 04Switch the legs in the air so you land in a lunge with the other foot forward.
- 05Absorb the landing through the hips and go straight into the next rep.
Common faults
- · Barely bending the knees so the reps become a scissor shuffle.
- · Landing with the front knee collapsing inward.
- · Torso pitching forward and the whole thing turning into a bounce.
- · Rear knee crashing into the floor on the landing.
Scaling & progressions
- · Do alternating reverse lunges with no jump and keep the tempo up.
- · Jump but land in the same stance rather than switching, alternating between sets.
- · Cut the reps per set and keep the quality high, since form goes early here.
- · Shorten the range and lower to a cushion while control builds.
Coaching tips
- · This is where quads get sore for days, so introduce the volume gradually.
- · Land quietly and the joints get a much easier session for the same training effect.
- · Sets of ten with clean depth beat sets of twenty that turn into hopping.
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