Description

Jumping lunges are a dynamic and powerful exercise that improves both leg muscles and cardiovascular fitness. This exercise combines a lunge with a jump, training not only strength but also speed and coordination. Jumping lunges target the thighs, buttocks and calves.

Exercise

Jumping Lunges

Type: Bilateral Rest: 120s Equipment: Körpergewicht

Tutorial

1

Stand upright with your feet hip-width apart. You can hold your arms at your sides or in front of your body.
2

keep your eyes forward and your core tensed.
3

Take a big step forward with your right foot and bend both knees so that the back knee almost touches the floor.
4

Your front knee should be at a 90-degree angle and your upper body should remain upright.
5

Push off with the power of your front leg and jump upwards explosively.
6

During the jump, change the position of the legs so that the left leg comes forward and the right leg goes back.
7

Land gently on your feet, moving directly into the next lunge. Make sure that your front knee does not protrude beyond your toes and that your upper body remains upright.

Tip

Make sure that the front knee does not extend beyond the toes during the movement to avoid injury. Keep your upper body upright and your core tensed to ensure stability. The movement should be explosive and controlled. Make sure you control the jump and landing.

Muscle groups

Primary

Thigh

Secondary

Gluteus Maximus

Tertiary

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Equipment

Body weight

Description

Jumping Lunges

Tutorial

Muscle groups

Equipment

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