How to Do Jumping Lunge

Jumping Lunge is a quads exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Jumping Lunge

  1. 01Start in a split stance with the right foot forward and both knees bent at 90 degrees.
  2. 02Drive through the lead foot to jump vertically while swinging the arms for momentum.
  3. 03Switch the leg position in mid-air so the left foot lands in front.
  4. 04Land softly with the hips back and immediately descend into the next repetition.
  5. 05Maintain an upright torso to keep the center of mass over the pelvis.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Jumping Lunge

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid landing with a locked knee by absorbing the impact through the ball of the foot into a soft bend at the hip.

Same coaching engine used inside the A90 app

05 / FAQ

Jumping Lunge questions

What muscles does Jumping Lunge work?

Jumping Lunge is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Jumping Lunge correctly?

Start in a split stance with the right foot forward and both knees bent at 90 degrees. Drive through the lead foot to jump vertically while swinging the arms for momentum. Switch the leg position in mid-air so the left foot lands in front. Land softly with the hips back and immediately descend into the next repetition. Maintain an upright torso to keep the center of mass over the pelvis.

What is the A90 coach tip for Jumping Lunge?

Avoid landing with a locked knee by absorbing the impact through the ball of the foot into a soft bend at the hip.

Is Jumping Lunge suitable for beginners?

Jumping Lunge is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Jumping Lunge?

No. Jumping Lunge is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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