The jump lunge to feet jack is an advanced plyometric combination where you alternate between jump lunges and split jumps with feet jacks. Each rep starts in a lunge stance, jumps to switch legs, then opens the feet wide before returning to lunge. It builds elite lower-body endurance and cardiovascular conditioning.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds elite lower-body endurance
- Excellent cardiovascular conditioning
- Develops explosive power
- Combines lunge variation with feet jack for variety
- No equipment needed
- Time-efficient HIIT exercise
How to perform
- Start in a lunge stance — right foot forward, left foot back.
- Explode upward and switch legs in mid-air, landing in opposite lunge.
- From the lunge, jump up and land with feet wide apart (jumping jack stance).
- From the wide stance, jump back to a lunge with the opposite leg forward this time.
- Continue alternating: jump lunge → feet jack → jump lunge → feet jack.
- Move as quickly as possible while maintaining control.
- Keep torso upright. Land softly with bent knees.
- Perform for 20 to 45 seconds per set.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary