Exercise Library
MAX STRENGTHbeginner
Walking Lunge
Highly specific to the single-leg drive of jumping — lunges build single-leg strength and dynamic stability, directly improving single-leg takeoff. With dumbbells or bodyweight, step forward, squat, then drive up with the front leg and alternate. Matches the single-leg pattern of running and jumping.
Quads, glutes, hamstrings, core stability3-4 sets × 12-16 steps
Coaching cues
- 1.Step far enough that the front knee tracks over the second toe — no valgus
- 2.Back knee near the floor but doesn't touch
- 3.Torso upright — don't lean forward
- 4.Control every step — no wobble
Detailed training method
[Steps]1. Hold dumbbells (or bodyweight)→2. Step forward long→3. Back knee near the floor without touching→4. Drive up through the front heel→5. Bring the back leg through and alternate
[Common Errors]✗ Steps too short→front knee must stay behind toes ✗ Torso leans forward→stay upright ✗ Knee slams the floor→control the descent
[Progressions]Bodyweight→dumbbells→rear-loaded barbell→overhead lunge→lunge jump
[Jump-Specific]The single-leg drive pattern of lunges matches running takeoffs — the most practical accessory strength movement for jumping
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