Alternating Lunge Jumps
10 reps
Jump out of the lunge and switch legs mid-air, landing soft.
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QUADS
Alternating Lunge Jumps
A plyometric lunge where you explode up and swap your front and back legs in the air before landing in a fresh lunge. It hits the quads, glutes, and hamstrings while adding a power and conditioning demand that a static lunge can't match. Expect a real test of balance and coordination on every rep.
How to do it
- 1
Drop into a lunge with your front knee behind your toes and your back knee near the floor.
- 2
Explode straight up by driving through the front foot, focusing on vertical height.
- 3
Switch your legs in mid-air so the opposite leg lands in front.
- 4
Land in a staggered stance and absorb it by sinking into a deep lunge until the back knee nearly touches down.
- 5
Keep your core engaged, shoulders back, and chest up throughout.
- 6
You should feel this in your quads, glutes, and hamstrings, never in the knee joint.