Side Lunge Jump-Off

The side lunge jump-off is an explosive and dynamic exercise that develops strength and power through the lower body with an emphasis on the quads, glutes, and hamstrings. The exercise also improves lower body flexibility and hip mobility.


  1. 1002_A
    Stand tall with your feet hip-width apart. Hold a dumbbell in each hand. Take a large step to the side with one leg. Push your hips back, bend your knee, and squat down. As you lower your body, bring the weights toward the floor on either side of your lead leg.
  2. Side Lunge Jump-Off
    Jump off the floor and in the opposite direction, landing to return to a side lunge.

Trainer’s Tips

  • Avoid rounding your back as you perform the side lunge
  • Keep your weight centered in your back heel to help you jump laterally.
  • Jump as high and far to the side as possible.