Exercises / Jumping lunge
Jumping lunge GIF
Figure
Male figure; the female figure follows.
Muscles
Background
Packs are delivered in the look you pick here.
Get it in this lookWorked muscles
- QuadricepsMusculus quadriceps femoris
- GlutesMusculus gluteus maximus
- HamstringsMusculi ischiocrurales
- CalvesMusculus triceps surae
- Hip flexorsMusculus iliopsoas
- Equipment
- No equipment
- Level
- intermediate
- Loop
- One repetition, 1.93 seconds
Get this animation
Part of the lunge pack, all 9 lunge variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.
From the API
GET one exercise
curl https://api.exercisegif.com/v1/exercises/jumping-lunge \
-H "Authorization: Bearer $EXERCISEGIF_KEY"Returns the exercise with GIF, WebP and MP4 links for both figures. Docs
How to do a jumping lunge
- Begin in a standard lunge position with your front knee directly over your ankle and back knee hovering just above the ground
- Engage your core and prepare for an explosive upward movement by loading through both legs
- Jump straight up powerfully, driving through your front heel and back toe simultaneously
- While airborne, quickly switch your leg positions so the back leg moves forward and the front leg moves back
- Land softly on the balls of your feet, immediately sinking into the lunge position with the opposite leg now forward
- Maintain control throughout the movement and pause briefly before repeating the jump
Form tips
- Land softly with bent knees to absorb impact and protect your joints from excessive stress
- Keep your torso upright and core engaged throughout the entire movement to maintain proper alignment
- Ensure your front knee tracks over your toes and doesn't cave inward during landing
- Start with smaller jumps and focus on form before progressing to higher, more explosive movements
- Allow adequate rest between sets as this is a high-intensity plyometric exercise that requires full recovery
