Weighted Alternating Jump Lunge
Muscle Groups: Quads, Glutes, Calves
Weighted 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 Weighted Alternating Jump Lunge with proper form and technique.
- 1
Stand with feet hip-width apart, holding a dumbbell in each hand at your sides.
- 2
Step forward with your right foot into a lunge, lowering your back knee toward the ground while keeping your front knee over your ankle.
- 3
Push through your front heel to return to standing, then immediately switch legs and lunge forward with your left foot.
- 4
Continue alternating lunges for the desired number of repetitions.
Tips for Success
These tips will help you perform Weighted Alternating Jump Lunge safely and effectively while maintaining proper form.
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Keep your shoulders back and chest up to maintain good posture throughout the movement.
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Ensure your front knee does not extend past your toes during the lunge for proper alignment.
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Engage your core to help stabilize your body and prevent leaning forward.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
