Jumping lunges

In general, Jumping Lunges are suitable for cardio training, as they not only strengthen muscles but also lead to a high calorie burn. This exercise engages the large gluteal muscle (Musculus gluteus maximus), the four-headed quadriceps muscle (Musculus quadriceps femoris), and the hamstring muscle (Musculus biceps femoris).

Jumping lunge high knee

The high-knee variation of Jumping Lunges involves swiftly lifting the knee towards the abdomen. Similar high-knee movements are also possible in Walking Lunges while walking or in traditional Lunges while standing.

Body Position

To perform Jumping Lunges High Knee, start in a lunge position with the legs approximately hip-width apart. The front leg should be positioned far enough in front of your body to create a right angle between the upper and lower leg. Allow your arms to hang loosely at your sides, keep your back upright, and maintain a slight arch in the lower back to protect the spine. Your gaze is forward, and engage your abdominal muscles to prepare for Jumping Lunges High Knee.

Execution of Movement

In Jumping Lunges with a high knee, explosively push off from your feet to jump into the air. The upper body should neither lean backward nor forward. Ensure that you propel yourself straight upward. The front leg naturally extends while you draw the back knee toward your abdomen. Upon landing, stand upright with both legs approximately hip-width apart. The upper body remains upright, and the lower back maintains its natural arch. Subsequently, jump again into a lunge. This time, the legs are in a reversed position, with the back leg becoming the front supporting leg, and the former supporting leg stretched backward. Repeat the sequence for additional repetitions.

Jumping lunge with stop

Jumping Lunges with Stop have a unique feature compared to the classic jumped lunges. After each jump, you briefly pause in an upright position.

Body Position

For Jumping Lunges with Stop, position yourself in a lunge by taking a step forward from a hip-width stance. The front leg now forms a right angle between the upper and lower leg. Both feet point forward, and your gaze is also forward. Keep your back upright, and the lower back maintains a natural arch. Initially, you can keep your arms alongside your body, and during the jump, move them dynamically and naturally.

Execution of Movement

Initiate by explosively jumping to attain an upright position. Press off particularly through the heel of the front foot. The upper body stays upright, and you bring both legs together, standing approximately hip-width apart. Now you are in an upright position, holding both arms in front of your body. Pause briefly and then jump again into the lunge while inhaling. The front leg forms approximately a right angle, with the knee hovering maximally above the foot. Depending on preference, you can alternate training each leg or initially focus on one side with the desired number of repetitions.

Jumping split lunge

The Split Jump Lunges represent the traditional execution of the jumped lunges. The execution of this variation is smooth, unlike a second method where a pause is consistently inserted between individual exercise steps.

It is important to note that athletes should not confuse Split Jump Lunges with Split Squats, which are a variation of squats.

Starting Position

Start by taking a lunge position, with the front leg forming approximately a right angle between the upper and lower leg. The stance is about hip-width apart. Both feet point forward, the back remains upright, and the lower part maintains a natural arch to protect the spine. Look forward, keep the arms comfortably beside the body, and engage the abdominal muscles.

Execution of the Movement

In Split Jump Lunges, initiate the exercise by explosively jumping upward. Push dynamically off the heels to ascend. Ensure that the upper body moves directly and straight upward, without leaning backward. The upper body remains consistently upright. During the jump, switch the position of the legs, so the front supporting leg moves backward, and the back leg moves forward. The arms swing dynamically at the sides. As you do this, move the back leg or knee toward the ground. Depending on preference, it may lightly touch the ground. However, ensure that the front knee never protrudes beyond the toes. The power for this exercise comes exclusively from the glutes and quadriceps muscles.

Common mistakes in jump lunges

Incorrect executions of jumping lunges are unfortunately all too common in the gym. These mistakes can diminish the effectiveness of the workout and even increase the risk of injury. Here are some tips to assist you in performing jumping lunges correctly.

✅ Lack of Body Engagement: A common mistake in jumping lunges is the lack of momentum originating from the body. Sometimes, athletes try to compensate for weak leg strength by moving the upper body backward. However, it is crucial to ensure that the momentum is generated exclusively through the legs and glutes to achieve an explosive and straight upward jump.

✅ Knees Beyond the Toes: During jumping lunges, it is essential to be mindful that the knees do not extend beyond the toes. Ideally, there should be a right angle between the upper and lower legs, and the knee should not protrude beyond the toes.

✅ Curvature of the Back: The back should remain upright throughout the execution of jumping lunges. Pay attention to maintaining a natural arch in the lower back to protect the spine.

Alternatives and similar exercises to jumping lunges

Jumping Lunges are just one of numerous exercise variations that allow you to specifically strengthen your legs. For a diverse leg workout, you can also incorporate the following exercises into your training plan.