Swinging Arms Jump Split Lunge

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your core engaged.
2. Step one foot forward into a split stance, keeping your weight centered between both feet.
3. Position your arms naturally at your sides, ready to swing for momentum.

How to do it

1. Lower your hips into a lunge, then explosively drive upward by pushing through both feet while swinging your arms forward and up.
2. Switch your leg positions in mid-air so the rear leg moves forward and the front leg moves back.
3. Land softly on the balls of your feet in the reversed lunge position, immediately absorbing the impact by descending into the next rep.
4. Exhale forcefully as you jump and inhale as you land and lower back down.

Form checklist

• Keep your front knee aligned with your toes and avoid letting it cave inward.
• Maintain an upright torso throughout the jump to ensure even weight distribution.
• Land quietly to ensure you are using your muscles, not your joints, to absorb the force.
• Ensure both knees reach approximately 90-degree angles at the bottom of the lunge.

Pro tips

• Use a vigorous arm swing to increase your 'hang time,' which provides more space to switch your legs cleanly.
• Focus on a quick transition off the floor; imagine the ground is hot to improve your reactive strength.

Make it harder

• Increase the height of each jump to maximize power output and eccentric loading.
• Add a 'double pulse' at the bottom of each lunge before jumping to increase time under tension.

Frequently asked

What muscles does the swinging arms jump split lunge work?

The swinging arms jump split 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 swinging arms jump split lunge?

The swinging arms jump split lunge requires no equipment — just your body weight.

Is the swinging arms jump split lunge good for beginners?

The swinging arms jump split lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Barbell Paused Sumo DeadliftAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius