Weighted Side Lunge Jump Off
Muscle Groups: Quads, Glutes
Weighted Side Lunge Jump Off focuses on Quads, Glutes, with Hamstrings, Adductors, Abductors, Calves working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Side Lunge Jump Off with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a weight in one hand.
- 2
Shift your weight to one side and lunge, bending your knee while pushing your hips back. Keep your opposite leg straight and your chest up.
- 3
Explode out of the lunge, jumping off the ground to switch sides, then land softly back into the lunge position on the opposite side.
- 4
Repeat the jump, alternating sides for the desired number of reps.
Tips for Success
These tips will help you perform Weighted Side Lunge Jump Off safely and effectively while maintaining proper form.
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Keep your knees in line with your toes to avoid injury.
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Land softly to reduce impact on your joints and maintain balance.
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Engage your core throughout the movement to protect your lower back.
Secondary Muscles
While Weighted Side Lunge Jump Off primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Adductors, Abductors, Calves . 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 Side Lunge Jump Off, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Side Lunge Jump Off, 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.
