Alternating Lunge Jumps
Intermediate
Lower Body
Vertical
Description
Jump lunge switching legs in the air. Develops dynamic balance, single-leg power, and coordination while challenging the cardiovascular system.
Muscles Worked
Quadriceps (primary)
Glutes (primary)
Hamstrings
Hip Flexors
Equipment
None
Coaching Cues
- Start in lunge position. Explode upward, switching legs mid-air. Land softly in opposite lunge. Keep front knee over ankle. Maintain upright torso. Use arms for balance and power.
Contraindications
Avoid with knee pain or hip flexor strains. Master static lunges first.