Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Body Weight
Jumping Lunge
Jumping Lunge is an intermediate compound plyometric exercise that works the quads (upper legs), with the hamstrings, calves and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · Gluteus Maximus, Gluteus Medius
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
- Core · Rectus Abdominis, Transversus Abdominis
How to do Jumping Lunge
- Stand in a split stance with one foot forward and clasp your hands in front of your chest.
- Bend both knees and lower into a lunge until your back knee is just above the floor.
- Jump straight upward, switch your legs in the air, and land with the opposite foot forward.
- Lower into the next lunge and continue alternating sides.
Form tips
- Keep your torso upright throughout the movement.
- Lower your back knee toward the floor without touching it.
- Land softly and bend both knees to absorb the impact.
- Exhale as you jump and inhale as you lower into the lunge.
Jumping Lunge alternatives
More quads exercises
Jumping Lunge FAQ
What muscles does Jumping Lunge work?
Jumping Lunge mainly works the quads in the upper legs (Quadriceps Femoris, Gluteus Maximus and Gluteus Medius). The hamstrings, calves and core work as secondary muscles.
What equipment do you need for Jumping Lunge?
None. Jumping Lunge is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Jumping Lunge should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Jumping Lunge good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Jumping Lunge burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Jumping Lunge?
Other exercises for the quads include Dumbbell Rear Lunge, Lunge Reverse With Resistance Band, Plate Forward Lunge and Plate Lateral Lunge.
For developers
Use Jumping Lunge in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_CAZXKN" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_CAZXKN", "name": "Jumping Lunge", "model": "male", "counterpartId": "ex_6ANGQE", "target": "Quads", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_CAZXKN/mp4-720.mp4?…", "poster": "https://…/ex_CAZXKN/poster.jpg?…" } }