The lunge with jump (jump lunge or scissor lunge) is a plyometric exercise where you jump from a lunge position and switch legs in mid-air, landing in a lunge on the opposite side. It builds explosive single-leg power, balance, and cardiovascular conditioning.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds explosive single-leg power
- Develops balance and coordination
- Excellent cardiovascular conditioning
- Carries over to sprinting and cutting movements
- No equipment needed
- Time-efficient HIIT exercise
How to perform
- Start in a lunge position — right foot forward, left foot back, both knees bent at roughly 90 degrees.
- Explode upward by driving through both feet. Swing your arms up for momentum.
- While airborne, switch your legs so you land with the left foot forward and right foot back.
- Land softly in the lunge position with bent knees. Absorb the impact through both legs.
- Immediately explode into the next jump, switching legs again.
- Continue alternating for the desired number of reps or time.
- Keep your torso upright throughout. Do not lean forward.
- If switching legs in the air is too difficult, step into each lunge and only add the jump once strong enough.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary
Hip Flexors
Primary