Lunge With Jump
Learn how to do the Lunge With Jump with proper form and technique. This body weight exercise primarily targets your Glutes, with secondary emphasis on Quadriceps, Hamstrings, Calves.
How to Do the Lunge With Jump
Follow these steps to perform the Lunge With Jump with correct form:
- 1Start by standing with your feet shoulder-width apart.
- 2Take a step forward with your right foot, lowering your body into a lunge position.
- 3Push off with your right foot and jump into the air, switching the position of your feet mid-air.
- 4Land softly with your left foot forward and immediately lower your body into a lunge position.
- 5Continue alternating between lunges and jumps for the desired number of repetitions.
Lunge With Jump Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Lunge With Jump?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Lunge With Jump work?
The Lunge With Jump primarily targets your Glutes. Secondary muscles worked include Quadriceps, Hamstrings, Calves. This makes it an effective exercise for developing your upper legs.
Do I need equipment for the Lunge With Jump?
No. The Lunge With Jump is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Lunge With Jump with proper form?
Start by Start by standing with your feet shoulder-width apart. Take a step forward with your right foot, lowering your body into a lunge position. Push off with your right foot and jump into the air, switching the position of your feet mid-air. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Lunge With Jump?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Lunge With Jump?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Lunge With Jump best for?
The Lunge With Jump fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
Track Lunge With Jump in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS