Alternating Jump Lunge

Alternating jump lunges are dynamic plyometric exercises that build explosive leg power while improving coordination and agility. They effectively target the quadriceps and glutes while challenging cardiovascular fitness.

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Category: plyometrics
Level: intermediate
Force: push
Mechanic: compound
Equipment: body only

Instructions

Start in a lunge position with right foot forward, both knees bent at 90 degrees.
Place your hands on your hips or let them swing naturally for balance.
Explosively push off both feet to jump straight up into the air.
While airborne, quickly switch leg positions so left foot lands forward and right foot lands back.
Land softly in a lunge position with opposite leg forward and immediately repeat the jumping motion.

Tips

Keep your torso upright and core engaged throughout the movement
Land softly with both knees bent to absorb impact
Drive through the heel of your front foot during takeoff
Maintain quick ground contact time between jumps

Common mistakes

Allowing the front knee to drift past the toes
Leaning too far forward or backward during the jump
Taking too long to switch leg positions in the air

Safety

Avoid with knee, hip, or ankle injuries. This high-impact exercise requires good coordination and should be progressed gradually. Those with balance issues should master stationary lunges first.

Variations

Reverse Lunge Jumps
Lateral Lunge Jumps
Weighted Jump Lunges
Clock Lunges
Curtsy Lunge Jumps