Plyo Side Lunge Stretch

Plyo Side Lunge Stretch

The Plyo Side Lunge Stretch is an explosive and dynamic exercise that targets your lower body muscles while simultaneously improving your balance and flexibility. This exercise is a powerful combination of plyometrics and a traditional side lunge, making it an excellent choice for those looking to amp up their workout routine. To perform the Plyo Side Lunge Stretch, you start by standing with your feet together and your hands by your sides. From here, you take a big step to the side, bending your knee and sinking your hips down into a lunge position. As you lower, your opposite hand (from the lunging leg) reaches down towards the ground, enhancing the stretch in your inner thigh and hip flexors. The real magic happens when you explosively push off the bent leg and jump off the ground, switching your legs mid-air. As you land, you immediately sink back down into the side lunge, this time with the opposite leg forward and the opposite hand down towards the ground. This continuous jumping and lunging motion creates a cardiovascular challenge, elevating your heart rate and burning calories. Not only does the Plyo Side Lunge Stretch provide an excellent cardiovascular workout, but it also engages various muscle groups, including your quadriceps, hamstrings, glutes, and core. The explosive jumping aspect of the exercise adds a plyometric element, which helps build power and strength in your lower body. Additionally, the side-to-side movement challenges your balance and stability, enhancing your overall athleticism. Incorporating the Plyo Side Lunge Stretch into your exercise routine can be a great way to spice up your workouts, improve your lower body strength and flexibility, and add a dose of intensity to your fitness regimen. Aim for 3-4 sets of 10-12 repetitions on each leg, and remember to maintain proper form throughout the exercise to minimize the risk of injury and maximize the benefits.


  • Start by standing upright with your feet shoulder-width apart.
  • Take a big step to the side with your right foot, bending your knee and lowering your body into a side lunge.
  • As you lower into the lunge, extend your left arm down towards your right foot, while keeping your back straight.
  • Push off with your right foot and explosively jump up, switching your feet mid-air.
  • Land softly on the ground with your left foot now in a side lunge position, and your right arm extended towards your left foot.
  • Continue alternating between sides, jumping explosively and stretching towards the opposite foot with each repetition.
  • Perform the exercise for the desired number of repetitions or as instructed by your trainer.
  • Remember to engage your core, keep your knees aligned with your toes, and maintain proper form throughout the exercise.
  • Breathe steadily and pace yourself to ensure a safe and effective workout.

Tips & Tricks

  • Engage your core during the exercise to maintain stability and control.
  • Focus on proper form and alignment to prevent injury.
  • Start with a lighter weight or no weight at all until you have mastered the technique.
  • Listen to your body and adjust the range of motion or intensity if needed.
  • Incorporate a dynamic warm-up and a cool-down stretch routine before and after the exercise.
  • Gradually increase the difficulty of the exercise by adding resistance or increasing the height of the jump.
  • Avoid locking your knees and maintain a slight bend to prevent strain on the joints.
  • Breathe deeply and rhythmically throughout the exercise to supply oxygen to your muscles.
  • Allow enough rest and recovery time between sets and workouts to prevent overtraining.
  • Consult with a fitness professional to ensure you are performing the exercise correctly and safely.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine