Lunge Jump
10 reps
From a split stance, jump up and switch legs in the air.
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QUADS
Lunge Jump
The lunge jump is an explosive take on the lunge where you spring up and swap your leg position mid-air. Landing back into a split stance drives the quads hard while adding a plyometric, cardio component. It's great for building lower-body power and injecting intensity into a leg session.
How to do it
- 1
Set up in a split stance with your front knee bent to about 90 degrees and your back knee just off the floor.
- 2
Bend your elbows to 90 degrees, one arm forward and one arm back, like a runner.
- 3
Push through both legs to jump straight up off the floor.
- 4
In the air, switch your leg positions and swap your arms to match.
- 5
Land in a mirrored split stance and absorb the impact by softening both knees back to the start.