Jumping Lunge

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.

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 the Jumping Lunge

1. Start in a split stance with both knees bent, torso tall.
2. Drop until the rear knee is just off the floor.
3. Drive up hard through the front foot and jump, swinging the arms for rhythm.
4. Switch the legs in the air so you land in a lunge with the other foot forward.
5. Absorb 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.