How to do jumping lunges Lunge Split Jump

Whether done forward or backward, the lunge is popular among trainers for good reason: It not only hits your legs and glutes, but also works your core and helps build balance and stability.

But if you want to take this classic lower body to the next level, consider advancing to the jumping lunge.

Also called the split jump, the jump lunge gives you all the strength and muscle building benefits of a lunge while also helping to boost overall athleticism.

It adds a great plyometric/power building element to any workout and definitely makes the classic lunge more exciting.

“Not only can the jump lunge help you build explosive power, but because you change the position of your feet in the air, it trains balance, coordination and stability,” says Trevor Thiem, CSCS, senior director of fitness and nutrition at Beachbody.

How to do Jumping Lunges (Split Jump)

  • Stand in a squat position with your right foot about two to three feet in front of your left foot. Let your arms hang by your sides.
  • Lower yourself into a lunge with your chest up, back straight and core engaged: front thighs parallel to the floor, back knees bent to about 90 degrees.
  • Jump straight up so that both feet leave the floor. Swinging your arms in front of your chest will help optimize your speed and power.
  • Change foot position in the air, landing softly with your left foot forward.
  • Immediately lower your body into a lunge to begin your next rep.
  • Continue alternating legs with each rep.

What muscles does jumping lunges work?

Quadriceps Muscle Anatomy |  Squats do not make your butt look bigger

Like regular lunges, jump lunges target your quads, glutes, hamstrings, and calves. And, being a plyometric move, your core muscles need to work overtime to stabilize your body and optimize your power.

These muscles include:

  • diagonal
  • Transverse abdomen
  • Rectus abdominus (ie, your abs)
  • erector spinae

Jumping Lunge Variation

Split Jump Demo |  Heat exercises

There are several ways to make the jump lunge more or less challenging.

To make them more challenging, try:

  • Going fast in reps.
  • Hold a kettlebell with both hands in front of your chest (ie, by the “horns”).
  • Hold a dumbbell in each hand at arm’s length by your side.
  • Adding a squat.

If you’re new to exercise, overweight, or coming back from an injury and want to ease your movement, try:

  • Avoid switching your legs in the air; Do all your reps with just one leg forward and then repeat with the other leg forward.
  • Subtracting the jump (ie, a “split squat”).

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