Lunge Jump
The Lunge Jump is a high-intensity plyometric exercise that builds explosive lower body power and cardiovascular endurance. By alternating legs in mid-air between lunge positions, it aggressively targets the quadriceps, glutes, and hamstrings while challenging dynamic stability.
Because plyometric movements like Lunge Jumps place significant demand on your central nervous system and joints, our AI analyzes your HRV and sleep data to determine if your body is ready for this high-impact training. If your recovery scores are low or you have logged previous knee sensitivity, the app can instantly recommend a lower-impact regression like Static Lunges to prevent injury. Additionally, by tracking your RPE and set duration, the AI ensures you maintain peak explosiveness rather than fatigue-induced form breakdown.
Form Cues
- Explode upward by driving hard through your front heel
- Switch legs quickly at the peak of your jump
- Land softly on the balls of your feet, then roll back to the heels
- Keep your chest upright and core braced throughout the movement
- Use your arms to generate momentum and balance
- Don't let your front knee collapse inward upon landing
- Don't slam your back knee into the floor
- Don't hunch your shoulders or round your upper back
- Don't land with stiff, straight legs
- Don't sacrifice jump height just to move faster
Common Mistakes
- Landing with heavy, jarring impact
- Allowing the front knee to cave inward
- Leaning the torso too far forward
- Shortening the stride excessively
- Banging the rear knee on the ground
Muscles Worked
This exercise primarily recruits the quadriceps and glutes to generate the vertical force required to lift your bodyweight against gravity. The hamstrings and calves play a crucial role in decelerating the body and stabilizing the knee and ankle joints upon landing, while the core muscles engage to maintain an upright posture during the dynamic transition.
Primary
Secondary
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