Jumping Single Leg Lunge

Muscles worked

Setup

1. Stand with feet hip-width apart and step one foot forward into a long split stance.
2. Lower your hips until both knees are bent at 90 degrees, with the back knee hovering just above the ground.
3. Keep your chest up, shoulders back, and core braced for stability.
4. Position your arms at your sides, ready to swing for momentum.

How to do it

1. Drive forcefully through both feet to launch your body vertically into the air, exhaling sharply on the jump.
2. Switch your leg positions mid-air, bringing the back leg forward and the front leg back in a scissor motion.
3. Land softly on the balls of your feet, immediately sinking back into a lunge to absorb the impact while inhaling.
4. Maintain a rhythmic tempo, alternating legs with each jump without pausing at the top.

Form checklist

• Land softly with a 'toe-to-heel' transition to protect your joints.
• Keep your front knee tracked over your mid-foot, preventing it from collapsing inward.
• Maintain an upright torso to keep your center of gravity balanced over your hips.
• Ensure the back knee drops straight down toward the floor rather than moving forward.

Pro tips

• Synchronize your arm swing with your legs (opposite arm to opposite leg) to enhance balance and explosive drive.
• Focus on 'triple extension'—fully extending the hip, knee, and ankle of the lead leg at the peak of the jump for maximum power.
• Minimize ground contact time to maximize the plyometric effect and improve reactive strength.

Make it harder

• Increase the height of the jump to maximize power output and air time.
• Add a 'pause' at the bottom of each lunge for 1-2 seconds to remove elastic energy and force the muscles to work harder from a dead stop.

Frequently asked

What muscles does the jumping single leg lunge work?

The jumping single leg lunge primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.

What equipment do you need for the jumping single leg lunge?

The jumping single leg lunge requires no equipment — just your body weight.

Is the jumping single leg lunge good for beginners?

The jumping single leg lunge is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps