Plyometric exercises are present in the program of any athlete who aims to harmoniously develop all body muscles and physical skills. Leaping from foot to foot is one of the basic exercises that has many benefits for athletes of all levels, from beginners to professional athletes.

The benefits of exercise

Jumping lunges are suitable for stand-alone training, are ideally combined with strength movements and can accelerate the progression of the athlete. Also, changing the stance with a jump can be used in various training loads: from implementation in HIIT complexes to crossfit and even foot training for runners.

Main advantages:

  • Development of explosive leg strength.
  • Powerful load on the quadriceps, improving neuromuscular communication.
  • Training the foot.
  • Development of coordination and balance.
  • Increased calorie consumption with prolonged exercise.
  • Strengthening the ligaments, improving the functioning of the joints.

It is especially useful to jump out of a lunge position barefoot or in socks. While it may be mildly painful to the feet at first, this is the best option. In addition to the main muscles, you also effectively train the foot, which replaces the whole complex of warm-up and stretching movements. This can not only improve the health of the ankle and knee joints, but also serve as a prevention for the development of flat feet, hallux valgus and other diseases.

What muscles work

Jumping lunges involve nearly all of the muscles in your lower body. Also, in a static mode, the back muscles and the entire core work. The main burden falls on:

  • Quadriceps.
  • Buttock.
  • Hip biceps.
  • Calf and soleus.
  • Muscles of the foot.

When using additional weights, the load on all muscles increases evenly, with the exception of the quadriceps, which in this case perform even more work.

Technique for jumping out of lunges

At first glance, jumping upward with a change of legs may seem simple, but the exercise requires careful adherence to technique, good muscle control and balance.

There are two main options for implementation. One is used wherever jumps are done in series (weight loss complexes, HIIT, timing approaches). In this case, the change of legs and position occurs without delay. There is also a latching option. It is better suited for mastering the correct technique, therefore it is recommended for beginners to start with it, and only then switch to the "normal" version.


  • Stand up straight with feet shoulder-width apart, arms brought together or at chest level.
  • Lunge forward so that the knee of the lower leg does not touch the floor, this is the starting position.
  • From this position, jump, simultaneously changing legs and making the same movement to the other side.

It is important not to jump too high, if you are doing a series of jumps, this is not necessary. But for the development of ideal technique and jumping with a fixation, height matters.

How to implement in training (recommendations)

Jumping with a change of position of the legs is a universal movement. It can be used in any variation and type of workout. The main and most popular implementation options:

  • Use as a separate exercise, in series (by time or number of jumps). Promotes the fastest mastering of the motor template and all technical elements.
  • As part of a circuit or HIIT workout.
  • The use of jumps with weights (dumbbells or weights) in cases where maximum development of the explosive power of the quadriceps is required.