FlexJump Lunges
Muscles worked
- Gluteus Maximus
- Vastus Lateralis
- Rectus Femoris
- Vastus Medialis
- Gastrocnemius
- Biceps Femoris (Long Head)
- Adductor Magnus
- CategoryLegs
- Default target3 sets × 6–10 reps per side
- EquipmentBodyweight
- Movement patternLunge
- Training stylesHIIT
Technique
Setup
Step into a split stance with one foot forward and the other back, both knees bent and your torso upright. Keep your feet hip-width apart, as if on two separate rails.
Movement
Lower into a lunge, then jump explosively and switch your legs in mid-air. Land softly in a lunge with the other leg forward and flow straight into the next rep.
Form Tip
Land with your front knee over your ankle and let the back knee hover rather than slam down; control each landing before you jump again.
Increase Difficulty
Jump higher, or pause for 2 seconds in the bottom of each lunge.
Decrease Difficulty
Step back into alternating Bodyweight Reverse Lunges instead of jumping.