Jump Lunges: How To, Benefits,…

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Changing what way you do exercises can offer different effects. Find out how to do jump lunges and their benefits.

Jump lunges are a variation of regular lunges where you do the movement so explosively you jump in the air.

In the air, you can switch your legs from position although just completing a set on each side will generally be better.

Jump lunges will mostly be good for improving muscle power in leg muscles like your quadriceps (front thighs), glutes (butt), and hamstrings (back thighs).

That being said, many people will also be able to actually grow these muscles with jump lunges.

One thing you do want to keep in mind is that jump lunges also involve an extra injury risk.

If you are not that interested in training leg muscle power, you likely just want to turn to one of the weighted lunges.

How to do a jump lunge

Before learning how to do jump lunges you want to know that warming up before explosive exercises is typically recommended.

Additionally, having shock-absorbing shoes or doing jump lunges on a softer surface can be helpful.

That aside, take the following steps to do two jump lunges:

  1. Stand upright with your feet shoulder-width apart.
  2. Take a big step forward and lower your body so that your knees are at about 90-degree angles. Keep your upper body upright and thighs above your feet. Your back foot only rests on the ground with its front part.
  3. Push your body up explosively so that you jump in the air.
  4. While in the air, you can switch what leg is in front if you want to do this variation.
  5. Land with your legs at least slightly less than stretched.
  6. Lower your body until you are in the position from step 2. Potentially with the other foot in front.
  7. Alternate between what leg goes first of complete the same number of jump lunges on the other side after your set is over.
How to do a jump lunge

The main things to keep in mind during jump lunges are keeping your thighs above your feet and keeping your upper body more or less upright.

Besides that, it is worth mentioning that completing a set of jump lunges with each leg is typically more effective than switching sides between each repetition.

Muscles worked with jump lunges

Some of the primary muscles worked with jump lunges include:

  • Quadriceps (front thighs)
  • Glutes (butt)
  • Hamstrings (back thighs)

Some of the secondary muscles worked with jump lunges include:

  • Calves
  • Hip abductors (outer thighs)
  • Hip adductors (inner thighs)

As you may notice, these are the same muscles as lunges work.

However, because jump lunges work these muscles more explosively, you will focus more on the muscle power fitness component.

That being said, jump lunges can likely still help you grow the main muscles involved.

Potentially to a larger extent than the regular version if bodyweight lunges are too easy to see your desired results.

You could also even make your jump lunges more challenging to work your muscles harder.

Some equipment options for this are dumbbells, a weighted vest, kettlebells, etc.

Benefits of jump lunges

Jump lunges involve a few positive differences over the benefits of regular lunges. Some of these are:

  1. Trains muscle power more: By doing your resistance training more explosively you focus more on muscle power. Some people will find this a benefit.
  2. Challenges your muscles more: More advanced lifters may find bodyweight lunges too easy. In that case, jump lunges allow you to work your muscles harder.
  3. Likely strengthens bones more: Bones are tissue that can get stronger by pressuring it to safe extents. Jump lunges can help with this.
  4. Can improve athletic performance more: Having better leg muscle power thanks to jump lunges can improve your sprinting speed. This would improve your performance in many sports.

If you like these more unique benefits and your body can deal with the exercise, jump lunges could be the right choice for you.

Jump lunge alternatives

It is also possible that you are not entirely sure about jump lunges but do want their benefits.

In that case, some of the jump lunge alternatives below could be better choices:

  • Box jumps
  • Jump squats
  • Regular lunges
  • Squats
  • Step-ups
  • Bulgarian split squats
  • Pistol squats
  • Lateral lunges

What muscles you want to work in what ways will influence your decision between these alternatives to jump lunges a lot.

Are jump lunges a good exercise?

Jump lunges can be a good exercise to improve muscle power in and grow the main leg muscles.

Two other unique benefits are that jumping lunges can strengthen your bones and pressure your muscles harder than the regular version.

Something you do want to keep in mind is that jump lunges are also harder on body parts like your ankles, knees, and lower back.

If you want to keep your injury risk low and don’t care that much about muscle power, you likely want to do weighted lunges or other compound leg exercises instead.

Related posts:


What are jumping lunges good for?

Jumping lunges are good for improving leg muscle power and pressuring your muscles more than the regular version if you don’t have equipment.

What is a jump lunge?

A jump lunge is the explosive version of the regular lunge. This involves taking a big step forward, lowering your body, and then pushing yourself up explosively.

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Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.