Exercise Library
Jumping Single Leg Lunge
This exercise involves starting in a lunge position on one leg, then explosively jumping upward and switching legs in mid-air. The movement requires controlled landings back into a deep lunge, alternating legs in a continuous plyometric sequence.
Primary muscle
Primary: Quadriceps
Secondary muscles
Glutes Secondary: Hamstrings, Calves, Core (abdominals and obliques), Hip stabilizers
Equipment
Bodyweight
Category
Cardio
How to Do the Jumping Single Leg Lunge
- Step into a lunge with your front thigh near parallel and your back knee hovering just above the floor.
- Keep your chest tall, core braced, and hands ready to swing for momentum.
- Drive hard through the front foot and jump straight up, swinging the arms upward.
- While airborne, scissor your legs so the back leg comes forward and the front leg moves back.
- Land softly with the opposite leg in front, bending immediately into the next lunge.
- Sink to the same depth every rep instead of getting shallower as you fatigue.
- Alternate continuously for reps or time, for example 10 to 16 total jumps per set.
Common Mistakes
- Landing stiff: legged: hitting the ground with straight knees hammers the joints; every landing should melt into a deep lunge.
- Shrinking the range: as fatigue builds, most people barely bend the back knee; keep full depth or end the set.
- Letting the front knee cave inward: a knee that collapses toward the midline on landing invites injury; track it over the toes.
- Leaning the torso forward: folding at the hips shifts strain to the low back and knees; stay tall through the whole jump.
Track This Exercise in the App
Log your jumping single leg lunge sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.