Jumping lunge – PICTURE – Women's Health & Fitness

Jumping Lunge

Sets: 3 | Reps: 10–12

WHAT IT HITS: Glutes, quads, hamstrings

WHY IT WORKS: An excellent functional bodyweight exercise promoting gains in balance, stability, power and speed. 


1. Begin with a normal lunge, with front leg at a 90-degree angle in the squat position and back leg behind you.

2. Squat body explosively up into a jump.

3. Replace your feet in the air, moving back leg in front, and front leg in back.

4. Go straight into lunge with opposite legs. Keep chest upright and engaged throughout entire movement.