Fitwill stands in solidarity with Ukraine

Jumping Single Leg Lunge

Jumping Single Leg Lunge

The Jumping Single Leg Lunge is a dynamic lower body exercise that targets multiple muscle groups simultaneously. This challenging move combines the benefits of lunges with explosive jumping motions, making it a great addition to any workout routine. The primary muscles engaged during the Jumping Single Leg Lunge are the quadriceps, hamstrings, glutes, and calves. These muscles work together to provide stability, power, and support to the lower body. Additionally, the core muscles and hip stabilizers are activated to maintain balance and control throughout the movement. By incorporating explosive jumps into the traditional lunge, the Jumping Single Leg Lunge helps to develop explosiveness, agility, and cardiovascular endurance. It can also enhance overall lower body strength and improve coordination. Adding the Jumping Single Leg Lunge to your workout regimen can be an effective way to take your training to the next level. As with any exercise, it is essential to maintain proper form and start with lower intensity variations before progressing to advanced versions. Remember to warm up adequately and consult with a fitness professional to tailor the exercise to your individual needs and goals. Lace up your sneakers and get ready to elevate your lower body workout with the Jumping Single Leg Lunge!


  • Start by standing with your feet hip-width apart.
  • Take a big step forward with your right leg, keeping your torso upright.
  • Bend both knees to lower your body into a lunge position. Make sure your right knee is directly above your right ankle.
  • As you lower into the lunge, simultaneously jump explosively off your right foot, bringing your left knee up towards your chest.
  • While in mid-air, quickly switch legs and land softly with your left foot forward and your right foot behind you, now in a lunge position on the opposite side.
  • Repeat the jump, alternating legs for the desired number of repetitions.
  • Keep your core engaged and maintain a slight forward lean with your torso throughout the exercise.
  • Remember to land softly with each jump and focus on maintaining balance and control.

Tips & Tricks

  • Ensure proper form and alignment during the exercise to prevent injuries.
  • Start with a warm-up to prepare your muscles and improve your range of motion.
  • Engage your core throughout the exercise to increase stability and balance.
  • Focus on creating explosive power as you jump and transition between lunges.
  • Try to land softly and quietly to minimize impact on your joints.
  • Keep your chest lifted and shoulders back to maintain good posture.
  • Pay attention to your breathing, exhaling as you jump and inhaling as you lunge.
  • Don't rush the exercise; perform it with control and intention.
  • As you progress, increase the difficulty by incorporating dumbbells or resistance bands.
  • Listen to your body and modify the exercise if needed to avoid strain or discomfort.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot