Jumping Single Leg Lunge
A high intensity workout that primarily targets the glutes, quads, and hamstrings while also engaging the core for stability.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Jumping Single Leg Lunge
Description
A high intensity workout that primarily targets the glutes, quads, and hamstrings while also engaging the core for stability.
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How to do Jumping Single Leg Lunge
- 01Setup
Begin in a lunge position with one foot forward and the other back, both knees bent at approximately 90 degrees. Ensure your front knee is directly over your ankle and your back knee hovers just above the floor.
- 02Setup
Engage your core, keep your chest upright, and look straight ahead. Your hands can be clasped in front of you or on your hips for balance.
- 03
Explosively push off the ground with both feet, driving vertically while simultaneously switching your leg positions in mid-air.
- 04
Land softly in a lunge position with the opposite leg now forward, immediately absorbing the impact by bending your knees.
- 05
Control your landing to maintain balance, ensuring your front knee remains aligned over your ankle and does not cave inward.
- 06
Immediately repeat the explosive jump, alternating which leg is forward with each repetition.
Tips
- Focus on a soft landing by absorbing the impact through your entire foot and actively bending your knees to protect your joints.
- Maintain an upright torso and engage your core throughout the movement to prevent excessive forward lean and maintain balance.
- Utilize an arm drive, swinging your arms in opposition to your legs, to help propel you upwards and stabilize your body during the jump.
- Ensure sufficient jump height to allow ample time to smoothly switch your leg positions in the air before landing.
Common mistakes
- Allowing your front knee to cave inward during the lunge or landing can stress the knee joint; actively push your knee slightly outward to align it with your second toe.
- Landing with locked or stiff knees increases impact on your joints and spine; always land softly by bending your knees to absorb the shock.
- Insufficient jump height makes it difficult to switch legs effectively; focus on an explosive push-off from the ground to gain enough airtime for a clean leg switch.
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Is Jumping Single Leg Lunge good for beginners?
Jumping Single Leg Lunge is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Jumping Single Leg Lunge?
You need Body weight to perform Jumping Single Leg Lunge. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Jumping Single Leg Lunge?
Focus on a soft landing by absorbing the impact through your entire foot and actively bending your knees to protect your joints. Maintain an upright torso and engage your core throughout the movement to prevent excessive forward lean and maintain balance. Utilize an arm drive, swinging your arms in opposition to your legs, to help propel you upwards and stabilize your body during the jump. Ensure sufficient jump height to allow ample time to smoothly switch your leg positions in the air before landing.
What are common mistakes when doing Jumping Single Leg Lunge?
Allowing your front knee to cave inward during the lunge or landing can stress the knee joint; actively push your knee slightly outward to align it with your second toe. Landing with locked or stiff knees increases impact on your joints and spine; always land softly by bending your knees to absorb the shock. Insufficient jump height makes it difficult to switch legs effectively; focus on an explosive push-off from the ground to gain enough airtime for a clean leg switch.
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Free · iPhone only · Available on the App Store