Siff Jump Lunge

The siff jump lunge is a lower-body strength exercise that targets all of the muscles in the legs, while especially targeting the calves. This exercise also improves core stability, balance, and coordination.


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    Standing in a staggered stance with your hands on your hips, bend your knees to 90 degrees and lower your body, keeping your weight on your toes.
  2. Siff Jump Lunge
    Driving your hips into the air, bring your back leg forward and your front leg back to land on the balls of your feet in a reversed starting position.

Trainer’s Tips

  • Avoid dropping the heel of your rear leg. Be sure to push off with the ball of your foot.
  • Maintain a tight core for the duration of the movement.
  • Stay on the balls of your feet throughout the movement to keep the tension on your calves and quads.