Alternating Jump Lunges

Alternating jump lunges are a plyometric exercise that combines the strength benefits of lunges with explosive jumping power. This movement builds lower body strength, improves coordination, and develops athletic power.

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

Instructions

Start in a lunge position with your right foot forward and left foot back.
Lower into a deep lunge with both knees at 90-degree angles.
Explosively jump straight up, switching leg positions in mid-air.
Land softly in a lunge position with your left foot now forward.
Immediately lower into the lunge and repeat the jumping motion.
Continue alternating legs for the desired repetitions.

Tips

Land softly with control to absorb the impact
Keep your torso upright throughout the movement
Drive through both feet when jumping up
Maintain proper lunge depth on each landing

Common mistakes

Landing with legs too narrow or too wide
Not achieving adequate depth in the lunge position
Leaning too far forward or backward during the jump

Safety

High-impact exercise that places significant stress on knees and ankles. Avoid if you have knee, ankle, or hip injuries. Ensure proper warm-up and start with regular lunges before progressing to jumping versions.

Variations

Static jump lunges
Reverse lunges
Walking lunges
Lateral jump lunges
Weighted jump lunges