Alternating Jump Lunge

The jump lunge helps increase explosive power in the lower body. This unilateral exercise also improves stability and balance throughout the body.


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    Start in a split stance position with your hands on your hips, your torso upright, and your knees about bent at a 90-degree angle. Push your chest out and lower your rear knee toward the ground in a lunge while keeping your front shin as vertical as possible.
  2. Alternating Jump Lunge
    Push explosively off the ground, jumping and switching the position of your legs while in mid-air, landing into the lunge position with the opposite leg forward. Repeat, switching legs on each jump.

Trainer’s Tips

  • Avoid landing too hard. Land on the ground as softly as possible.
  • Make sure to use a full range of motion. Lower yourself until your back knee lightly grazes the ground.
  • Avoid bending the torso forward. Keep your chest tall and upright the entire time.
  • Make sure to keep the torso from rotating. Keep your chest square to the wall in front of you.