Bodyweight

Jump Lunge

Jump Lunge is a dynamic lower body exercise targeting quads and hamstrings. Enhance cardio, agility, and speed, while improving core stability and balance through high jumps and leg position switches.
View all exercises
Jump Lunge instructions
Step-by-step instructions
1
Stand tall with feet hip-width apart.
2
Take a step forward with your right foot and lower into a lunge position, keeping your knee in line with your ankle.
3
Push off the ground with your right foot and jump into the air, switching legs mid-air so your left foot forwards into a lunge.
4
Land softly in a lunge with your left foot forward.
5
Repeat, alternating legs each time for the programmed number of reps.
Stand tall with feet hip-width apart.
Take a step forward with your right foot and lower into a lunge position, keeping your knee in line with your ankle.
Push off the ground with your right foot and jump into the air, switching legs mid-air so your left foot forwards into a lunge.
Land softly in a lunge with your left foot forward.
Repeat, alternating legs each time for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Barbell Jump Lunge with trainwell
Barbell Jump Lunge
Barbell Jump Lunge is a dynamic exercise that focuses on legs, balance, and coordination. It boosts lower body power, cardiovascular endurance, and enhances leg and core stability through alternating single-leg lunges with jumps.
Try it out
Bodyweight
Bodyweight Froggys with trainwell
Bodyweight Froggys
Perform Bodyweight Froggys to target your lower body, particularly the thighs and hips. This fun exercise involves a deep squat and frog-like jump, enhancing leg strength, flexibility, coordination, and cardiovascular endurance.
Try it out
Strength
Dumbbell Lunge To Donkey Kick with trainwell
Dumbbell Lunge To Donkey Kick
The Dumbbell Lunge to Donkey Kick is a dynamic lower body exercise boosting core stability and leg strength. It intensely works out your thighs, glutes, buttocks, and hamstring for effective muscle toning.
Try it out
Start your fitness journey today
Enjoying exercises like Jump Lunge, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer