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Exercise

Jumping Lunge

Also known as: lunge with jump, jumping lunges, split squat jump, plyo lunge

Jumping Lunge is a compound exercise for the glutes. Main target: gluteus maximus. Also works: rectus femoris, biceps femoris and medial gastrocnemius. No equipment needed — just your bodyweight.

EquipmentBodyweight
TypeCompound (multi-joint)
MovementPush
CategoryPlyometrics

Muscles worked

Muscles worked in the Jumping Lunge: primary in bright, secondary in light
Primary
Gluteus maximus
Secondary
Rectus femorisBiceps femorisMedial gastrocnemius

How to do it

  1. Start in a lunge position with both knees bent at about 90 degrees.
  2. Explode upward, switching legs mid-air.
  3. Land softly in a lunge with the opposite leg forward, absorbing the impact.
  4. Continue alternating legs with each jump.

Used in these programs

Fat-Burning HIIT Workout at Home

A 25-minute no-equipment interval circuit: burpees, jumps, mountain climbers and planks — high heart rate, every muscle working.

Intermediate · 3 times a week · Home

Similar exercises

Glute Kickback
Bodyweight
Gluteus maximus
Butt Lift (Bridge)
Bodyweight
Gluteus maximus
Flutter Kicks
Bodyweight
Gluteus maximus
One Knee To Chest
Bodyweight
Gluteus maximus
Step-up with Knee Raise
Bodyweight
Gluteus maximus
Single Leg Glute Bridge
Bodyweight
Gluteus maximus

Alternatives with other equipment

Barbell Hip Thrust
Barbell
Gluteus maximus
Hip Lift with Band
Bands
Gluteus maximus
Physioball Hip Bridge
Exercise ball
Gluteus maximus
Pull Through
Cable
Gluteus maximus
Dumbbell Deadlift
Dumbbell
Gluteus maximus
Single-Leg Press
Machine
Gluteus maximus
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