How to do the Lunge With Jump
Lunge With Jump is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Lunge With Jump demonstration · © GymiaFit
Lunge With Jump at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Lunge With Jump step by step
- 1Start by standing with your feet shoulder-width apart.
- 2Take a step forward with your right foot, lowering your body into a lunge position.
- 3Push off with your right foot and jump into the air, switching the position of your feet mid-air.
- 4Land softly with your left foot forward and immediately lower your body into a lunge position.
- 5Continue alternating between lunges and jumps for the desired number of repetitions.
3 free workouts use it
Lunge With Jump — questions
What muscles does the Lunge With Jump work?
The Lunge With Jump primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Lunge With Jump?
None — the Lunge With Jump uses your bodyweight only, so it works at home with nothing but floor space.
Is the Lunge With Jump suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Lunge With Jump?
Bodyweight Drop Jump Squat, Curtsey Squat, Forward Lunge (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Lunge With Jump demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.