Jumping Lunge
Complete guide to Jumping Lunge. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires none. Step-by-step instructions and expert tips.
How to Perform Jumping Lunge
Stand tall with your feet shoulder-width apart and engage your abs.
Step one foot forward into a lunge position, lowering your rear knee toward the floor.
Take a breath and explosively jump upward, switching your feet in the air and exhale.
Land softly in the opposite lunge position and immediately lower into the next rep and breathe in.
Continue alternating legs for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |