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Muscle Groups Used

  • Gluteus Maximus
  • Hamstrings
  • Quadriceps
  • Gastrocnemius  

Similar Movements

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Level 6 

Jumping Lunges

Jumping lunges are an explosive version of the normal lunge. A higher degree of strength and power is required in order to propel the body into the air. It is important to maintain technique throughout the movement, so make sure you have experience in standard lunges before progressing to this version. There is an increased eccentric load in this exercise. That means the muscles are controlling a lot of downwards or lengthening motion. This leads to increased muscle soreness, so begin this exercise in moderation until the muscles develop

Functional Benefit

Faster movements help convert strength into power. So for those wishing to increase sporting performance or speed this is a movement that will help. Jumping movements also increase the amount of energy required for the movement so for this reason the jumping lunge burns more energy and raises the heart rate to a greater level then a standard lunge. If a large stride is maintained, the movement is a functional stretch for the quadriceps and hip flexors of the back leg

Exercise Technique Tips - Jumping Lunges

Maintain upright posture particularly through the hips

Ensure feet land on the ground simultaneously

Take large strides, placing weight equally on front and back legs

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Personal Training Locations -

Coogee, Maroubra, Rushcutter's Bay, Queens Park, Centennial Park, Bronte 

Phone: 0401 396 722 

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