Exercise Library
PLYOMETRICS / REACTIVEintermediate
Lunge Jump
Explode from a lunge, switch legs in the air — trains alternating single-leg drive, hip-knee control and continuous jump rhythm. Closer than walking lunges to sport's rapid push-offs.
Glutes, quads, hamstrings, hip flexors3-4 sets × 6-10 reps alternating per side
Coaching cues
- 1.Starting lunge not too deep; torso upright
- 2.Front foot drives up; switch legs in the air
- 3.Land light with knees over toes
- 4.Build rhythm before adding consecutive reps
Detailed training method
[Steps]1. Staggered lunge stance→2. Torso upright, core braced→3. Explode up with the front foot→4. Switch legs in the air→5. Land lightly into the opposite lunge→6. Keep a stable rhythm
[Common Errors]✗ Landing knee caves→lower the height and do reverse lunges first ✗ Torso falls forward→brace and stay upright ✗ Stance too narrow→unstable landings
[Progressions]Reverse lunge→split jump→alternating lunge jump→loaded alternating→banded Bulgarian jump
[Jump-Specific]Trains alternating single-leg drive and hip-knee control; good for transferring lunge strength into approach-jump rhythm
Regress to reverse lunges if the knee caves in or landings are loud
Related calculators
Related exercises
Box Jump
The first-choice entry to plyometrics — the box jump teaches fast force production and coordinated landing, a cornerstone of jump training
Depth Drop
The preparatory exercise for depth jumps — the depth drop teaches safe, efficient absorption of landing impact (eccentric strength), laying the safety foundation for explosive rebounds
Single-Leg Landing Control
The safety prerequisite for every single-leg jump — step off a low box or hop forward, land on one leg, and stick the landing for 2 seconds