How To Do Plyometric Lunges

Plyometric Lunges Exercise

Plyometric lunges are a great exercise that’ll build up your quads and glutes as well as help improve your speed and agility for sports.

This exercise is going to help improve your vertical jump as it’ll build calf strength due to the jumping involved.

Plyometric Lunges How To

  • Start standing with the arms down by your sides.
  • Take one step forward about two or three feet and then begin to bend both knees as you lunge down.
  • Once the back knee is almost touching the floor, bound up off the ground, jumping as high as you can.
  • While in mid-air, switch the leg positioning so the back leg now comes forward and the front leg moves back.
  • Upon landing, move directly back into the lunge position, this time with that opposing leg in front.
  • Lower down into the lunge and then bound up again, switching legs to the alternate position.
  • Keep alternating legs as you go.
  • Continue until all reps are completed.

Form and Technique

While doing this exercise, make sure the knees are tracking over the toes at all times. Also be sure to do this on a padded floor/grass to avoid strain on the joints.

Variations:   Jump Squats, Walking Lunges

Routine for Strength:  5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains:  n/a

Plyometric Lunges