Weighted Siff Jump Lunge
Muscle Groups: Quads, Glutes, Calves
Weighted Siff 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 Siff Jump Lunge with proper form and technique.
- 1
Start standing with your feet hip-width apart. Hold a dumbbell in each hand at your sides.
- 2
Step back with your right leg, lowering your body into a lunge while keeping your front knee above your ankle.
- 3
Jump up explosively, switching legs mid-air, and land softly in a lunge position with your left leg back.
- 4
Repeat for the desired number of repetitions, maintaining control throughout the movement.
Tips for Success
These tips will help you perform Weighted Siff Jump Lunge safely and effectively while maintaining proper form.
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Keep your core engaged to protect your lower back during the jump.
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Avoid letting your front knee go past your toes to reduce strain on the joint.
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Land softly on the balls of your feet to minimize impact on your joints.
Secondary Muscles
While Weighted Siff 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 Siff 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 Siff 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.
