Lunge Split Jump exercise is a dynamic exercise that builds and tones the leg muscles.

It works the quadriceps but primarily focuses on the glutes, hamstrings and calves.

This exercise also engages the abdominal muscles of the core section to accommodate shifts in bodyweight and support the lower back.

Lunge Split Jump will also improve your level of conditioning, balance, coordination and power.

This is a fantastic exercise to use as a warm up or as part of an interval program for conditioning.

Lunge Split Jumps How To

  • Assume a long, split stance with the knee of the forward leg directly on top of the foot. Keep your core tight; maintain a strong back position.
  • Drop the knee of the back leg without touching the floor; its knee must be in line with your hip and shoulder. The knee of the forward leg should remain in line with the foot.
  • Push off with both feet and switch positions. As you land, the arm on the same side of the forward leg should come forward. This will engage the upper body to make the exercise more explosive.
  • A variation of Lunge Split Jump would be to jump off from the front foot then transitioning to a reverse lunge upon landing.
  • Repeat the exercise until you have completed the targeted number of reps or time period.

Form and Technique

The most common fault with Lunge Split Jump is having the knee of the forward leg over and past the foot.

This happens when you start out with a shorter stance. There is more pressure on the knee when you push off and it is past the foot.

Keep your body in an upright position. Do not lean forward as this will put pressure on your lower back.

Variations: Scissor Jumps

Sets and Reps:  You can perform Lunge Split Jump as straight sets such as 3 sets x 15 reps. You can also apply time under tension principles by performing Lunge Split Jump for a specified time period such as 5 sets x 20 seconds to build up conditioning. Keep your rest periods to no more than 30 seconds between sets.

Lunge Split Jumps

How To Do Lunge Split Jumps (aka Jump Lunges)