Exercise Guide

Lunge Split Jump

Quadriceps, Calves, Glutes
Lower Back, Rectus Abdominis, Hamstrings
rating: Ø 3.22 through 9 votes
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optional:Dumbbells (2), Kettlebells (2), Weight Cuffs
type:Strength, Plyometrics, Cardio
Variations available (12)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

  • with this exercise you can additionally train your sense of balance as well as your core and hip muscles, they keep the body in a stable position
  • warm up well before you start

Starting Position

  • the starting position is the Lunge
  • hold the hands in the hips or use your arms to gain momentum
  • put one foot forward and bend the leading leg, the is a 90 degree angle in both legs
  • your body sinks down
  • the rear foot it on its ball, the leading foot on the entire sole
  • the leading knee should never protrude the toes
  • keep the upper body as upright as possible

Correct Execution

  • brace the core
  • push yourself off the ground explosively
  • switch positions of your feet
  • land with the before leading leg in the back and the rear one in the front
  • absorb the energy of the jump
  • bend the legs again until the leading thigh is parallel to the ground
  • go on to the next jump immediately
  • try to keep up the upper body all the time, otherwise you will lose the balance
  • do several ones

tip for the workout

  • impede the exercise by using dumbbells or weight cuffs
Suggestions for this exercise?!

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Calves, Glutes, Thighs, Lower Leg, Weight Loss, Legs