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How To Do A Jump Lunge With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_JUMP_LUNGE.jpg" } }, "headline":"How To Do A Jump Lunge With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-11-12", "description":"Learn How To Do A Jump Lunge With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_JUMP_LUNGE.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>At Warrior Made, we’re all about teaching you the best bodyweight exercises that you can do from the comfort of your own home—no equipment necessary! Some of these moves build strength, others make you break a sweat, and some even do both. Here we’re going to teach you an incredible exercise that targets your glutes and lower body while giving you a great cardio workout: the jump lunge.</p> <p>To perform the jump lunge, stand up. Jump to bring your left foot forward and your right foot back so you’re in a lunge position. Drop into the lunge, allowing your right knee to graze the floor. Jump again to bring your right foot forward and your left back to do another lunge. Continue to alternate between these two positions. Just a few repetitions of this advanced move and you’ll be sure to break a sweat, burn some fat, and increase your explosive power.</p> <p>If you’re new to our workouts, you should start with the alternating reverse lunge. Stand with your feet at hip-width and your hands on your waist. Step back with your left foot then lower your hips until your left knee just touches the floor. Press through your right heel to stand back up and bring your left leg back to the starting position. Switch to perform the move on the opposite side. You can modify this by placing your hands on your front knee as you lunge or by decreasing your range of motion. Any way you do it, this move will boost your lower body strength while improving your balance.</p> <p>From there, try out the drop lunge. Stand with your hands on your hips. Jump and bring your left foot behind you and your right leg in front. Drop down into a lunge, just like you did for the reverse lunge. This time, jump up from the lunge position to bring yourself back to the starting position. The drop lunge is slightly different from the jump lunge because you return to standing, pause, and repeat rather than jumping directly from the lunge with left leg to the lunge with the right. Adding those jumps into the mix will fire your glutes and quads hard while getting your heart rate up.</p> <p>Now, let’s learn how to do the perfect jump lunge.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Stand with your feet hip-width apart and your hands at your sides or on your waist.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-LR-1.jpg" class="img-fluid" alt="jump-lunge-1"> </picture> <li>Jump to bring your left foot forward and your right foot back. </li> <li>As you land, plant your left foot on the ground and drop onto the ball of your right foot. Drop your hips until your right knee just touches the ground, a classic lunge movement. </li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-LR-2.jpg" class="img-fluid" alt="jump-lunge-2"> </picture> <li>Press through your feet and jump, bringing your right foot forward as your left foot was before and your left foot back as your right foot was before.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-LR-3.jpg" class="img-fluid" alt="jump-lunge-3"> </picture> <li>Continue alternating until you’ve completed a set.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Maintain good posture throughout the movement by pulling your shoulders back and staying tall through the top of your head. Don’t allow your shoulders to slump forward as you do this.</li> <li>For your front leg, keep 70% of the weight on your heel and 30% on the balls of your feet. As you drop down, make sure that your knee points in the same direction as your toes and stays perpendicular to the floor. This ensures that you hit glutes and the hip joint rather than taxing your knees and putting too much pressure on the quads.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-LR-4.jpg" class="img-fluid" alt="jump-lunge-4"> </picture> <li>As far as your back leg, again, keep your knee pointed in the same direction as your toes and make sure to land gently on the ball of your foot.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-lunge-LR-5.jpg" class="img-fluid" alt="jump-lunge-5"> </picture> <li>Inhale as you jump, then exhale as you drop into the lunge. You should be moving from lunge to lunge fairly quickly, so be sure to keep your breathing rhythmic and relaxed.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>Great form is the key to seeing the best results from your jump lunges. If you need to start out by checking your form during each lunge, that’s totally fine! Get all the cues down first, then pick up the pace as you get more comfortable. Once you do, you’ll get an incredible cardio workout that will strengthen your lower body as it melts away fat.</p> <p>It’s important to find the exercise that works best for your ability level. If you’re not quite ready for this move, get started with the alternating reverse lunge. You’ll get a solid start perfecting your lunges while boosting your strength. The drop lunge is an excellent intermediate option. It takes you through many of the motions of the jump lunge while giving you a little time between lunges to reset and focus on your form. </p> <p>Any of these exercises will give you an amazing workout, but if you’re ready to take on the advanced jump lunge try adding a set to your next workout or walk to your favorite park and try a few repetitions.</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-drop-lunge/">Drop Lunges</a>.</p> </section> </article>

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