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