Jumping Lunges | Illustrated Exercise Guide

Primary muscles: Quads, hamstrings, glutes
Secondary muscles: Thighs
Equipment: No equipment

JUMPING LUNGES INSTRUCTIONS

1. Take a large step backward and lower your hips, so that your back knee is just above the floor, and your front thigh is parallel to the floor.
2. Jump into the air and switch leg positions.
3. Jump again and return to the starting position.
4. Repeat the exercise until set is complete.

PROPER FORM AND BREATHING PATTERN

Keep your core tight, your shoulders down and push the movement from the heel of the front feet. Exhale as you jump and land softly on the toes of the back leg and on the heel of the front leg.

EXERCISE BENEFITS

Jumping lunges can help you gain muscle mass, mainly in your glutes, and can also help you firm and tone your butt and legs. Since jumping or vertical movement is involved you also get a great cardio boost from this exercise, making it an awesome calorie burner.

DEMONSTRATION

SETS AND REPS

If you’re a beginner practice your form first with reverse lunges. Add the jumps gradually and do as many jumping lunges as you can without losing form. For a more complete lower body workout pair jumping lunges with exercises that add lateral movement, like side lunges or curtsy lunges.

CALORIES BURNED

To calculate the number of calories burned doing jumping lunges, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Flutter kick squats
Dumbbell thrusters
Squat thrust
Jump squat

WORKOUT ROUTINES