Alternating Jump Lunge
Muscle Groups: Quads, Glutes, Calves
Alternating Jump Lunge focuses on Quads, Glutes, Calves, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Alternating Jump Lunge with proper form and technique.
- 1
Start in a split stance position with your hands on your hips, your torso upright, and your knees about bent at a 90-degree angle. Push your chest out and lower your rear knee toward the ground in a lunge while keeping your front shin as vertical as possible.
- 2
Push explosively off the ground, jumping and switching the position of your legs while in mid-air, landing into the lunge position with the opposite leg forward. Repeat, switching legs on each jump.
Tips for Success
These tips will help you perform Alternating Jump Lunge safely and effectively while maintaining proper form.
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Avoid landing too hard. Land on the ground as softly as possible.
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Make sure to use a full range of motion. Lower yourself until your back knee lightly grazes the ground.
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Avoid bending the torso forward. Keep your chest tall and upright the entire time.
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Make sure to keep the torso from rotating. Keep your chest square to the wall in front of you.
Secondary Muscles
While Alternating Jump Lunge primarily targets Quads, Glutes, Calves , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Alternating Jump Lunge, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Alternating Jump Lunge, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
