Lunge With Jump
Skip the guesswork: Lunge With Jump leans on pure bodyweight leverage for muscle you built on purpose.
How to do Lunge With Jump
- Start by standing with your feet shoulder-width apart.
- Take a step forward with your right foot, lowering your body into a lunge position.
- Push off with your right foot and jump into the air, switching the position of your feet mid-air.
- Land softly with your left foot forward and immediately lower your body into a lunge position.
- Continue alternating between lunges and jumps for the desired number of repetitions.
Lunge With Jump Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Lunge With Jump Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Lunge With Jump
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Lunge With Jump — Frequently Asked Questions
How do you do the Lunge With Jump?
Start by standing with your feet shoulder-width apart. Take a step forward with your right foot, lowering your body into a lunge position. Push off with your right foot and jump into the air, switching the position of your feet mid-air. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lunge With Jump work?
The Lunge With Jump primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Lunge With Jump should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lunge With Jump good for beginners?
Yes. The Lunge With Jump is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Lunge With Jump?
Try the Dumbbell Squat, Band Squat or the Cable Pull Through (with Rope). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
