Lunge Jump

The power builder — explosive plyometric exercise developing lower body power, speed, and athletic performance

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⚡ Quick Reference

Aspect	Details
Pattern	Lunge, Plyometric
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Calves
Equipment	Bodyweight only
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplemental

Movement Summary

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🎯 Setup

Starting Position

1. Surface: Flat, cushioned surface (gym floor, turf, track)
   • Avoid: Concrete, tile, uneven ground
2. Starting stance: Begin in lunge position
   • Front foot flat on ground
   • Back knee hovering 2-3 inches from floor
   • 90° angles at both knees
3. Posture: Torso upright, chest proud
4. Arms: Bent at elbows, ready to swing
5. Gaze: Eyes forward and level

Space Requirements

Requirement	Measurement	Notes
Vertical clearance	8+ feet	You'll jump 6-12 inches high
Lateral clearance	3 feet each side	Safety buffer
Surface	Cushioned, non-slip	Protect joints on landing

Setup Cue

"Load like a spring in the lunge — you're about to explode skyward and switch legs in the air"

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🔄 Execution

The Movement

⚡ Loading Phase

What's happening: Preparing for explosive jump

1. Start in split lunge position
2. Lower hips slightly deeper (brief counter-movement)
3. Load weight through both legs
4. Arms swing back slightly
5. Breathing: Quick inhale, brace core

Depth: Don't sink too deep — just enough to load

Feel: Tension building in both legs, ready to explode

🚀 Explosive Jump

What's happening: Maximum power output

1. Violently push through both feet simultaneously
2. Drive arms upward for momentum
3. Fully extend hips, knees, ankles (triple extension)
4. Jump vertically 6-12 inches off ground
5. Breathing: Hold or explosive exhale

Tempo: Explosive — as fast and powerful as possible

Feel: Both legs firing maximally, weightless at peak

Key: Maximum force in minimum time

🔄 Mid-Air Switch

What's happening: Scissor kick to reverse leg positions

1. While airborne, quickly switch leg positions
2. Front leg drives backward
3. Back leg drives forward
4. "Scissor kick" in the air
5. Prepare to land in opposite lunge

Speed: Fast, controlled switch — not wild flailing

Common error here: Incomplete switch, landing with legs not fully reversed

⬇️ Landing & Absorption

What's happening: Controlled deceleration

1. Land on both feet simultaneously
2. Land in opposite lunge position (legs switched)
3. Land mid-foot to full foot (not on heels)
4. Flex ankles, knees, hips to absorb impact
5. "Stick" the landing — control immediately
6. Breathing: Exhale on landing

Critical: Soft landing, not jarring impact

Feel: Eccentric load as you absorb, ready for next rep

Common error here: Landing with straight legs (dangerous)

Key Cues

Primary Cues

• "Load, explode, switch, stick" — the four-phase rhythm
• "Jump through the ceiling, land like a cat" — max power, soft landing
• "Push the ground away violently" — generates explosive force

Tempo Guide

Goal	Tempo	Rest Between Reps
Power	Explosive - Max effort	3-5 seconds (full recovery per rep)
Conditioning	Explosive - Moderate effort	0-1 second (continuous)
Technique	Controlled explosive	2-3 seconds (practice quality)

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Explosive knee extension — primary jump power	█████████░ 90%
Glutes	Explosive hip extension — vertical drive	█████████░ 85%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension, deceleration on landing	███████░░░ 70%
Calves	Plantarflexion — push-off and landing	████████░░ 75%

Stabilizers

Muscle	Role
Core	Maintain posture during flight, stabilize torso on landing
Hip Stabilizers	Control leg switch, stabilize pelvis on landing

Muscle Emphasis

Power development: This exercise trains rate of force development (RFD) — how fast you can generate force. It builds explosive power through the entire lower body. The plyometric nature also enhances stretch-shortening cycle efficiency, making you more athletic.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Landing with stiff legs	Straight knees on impact	Knee/joint injury risk	"Land soft like a cat," bend on landing
Incomplete leg switch	Legs don't fully reverse	Poor form, less effective	Consciously scissor kick in air
Forward/backward drift	Jumping forward or back	Balance issues, inefficient	Jump straight up vertically
Heel-first landing	Landing on heels	Jarring impact, injury risk	Land mid-foot, roll to full foot
Excessive jumping height	Jumping too high	Unnecessary impact, hard to control	6-12 inches is sufficient
Arms not contributing	Arms hang limply	Less power generation	Drive arms up forcefully
Not loading before jump	Jumping from static position	Less power, less effective	Brief counter-movement dip

Most Common Error

Landing with stiff, straight legs — this is how plyometric injuries happen. Always land with bent knees, absorbing the impact through controlled flexion of ankles, knees, and hips. Think "quiet landing" — it should be nearly silent.

Self-Check Checklist

• Land softly (quiet landing, no loud thud)
• Both knees bent on landing
• Legs fully switched each rep
• Jumping vertically (not drifting forward/back)
• Arms driving upward with each jump
• Can stick the landing with control

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🔀 Variations

By Emphasis

Power Development

Variation	Change	Why
Low Rep Lunge Jump	4-6 reps, full rest	Maximum power output
Weighted Vest Lunge Jump	5-10% body weight vest	Progressive overload for power
Box-to-Box Lunge Jump	Jump between two low platforms	Enhanced takeoff/landing challenge

Conditioning Focus

Variation	Change	Why
High Rep Lunge Jump	15-20+ reps continuous	Metabolic conditioning
Lunge Jump in Circuit	Part of conditioning circuit	Cardiovascular challenge
Timed Lunge Jump	30-60 seconds continuous	Work capacity

Technique & Regression

Variation	Change	Why
Split Squat Jump	Jump without switching legs	Learn explosive movement first
Alternating Lunge Jump (step)	Step switch instead of jump switch	Lower impact
Mini Lunge Jump	Smaller jump height	Build confidence, technique

Related Plyometric Exercises

Exercise	Similarity	Key Difference
Jump Squat	Lower body plyometric	Bilateral vs. unilateral
Box Jump	Explosive power training	Land on elevated surface
Broad Jump	Horizontal explosive power	Forward vs. vertical
Skater Jump	Lateral plyometric	Side-to-side vs. split stance

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (total, both legs)	Rest	Notes
Max Power	4-6	4-8 (2-4 per leg)	2-3 min	Full recovery, max effort
Power-Endurance	3-4	10-16 (5-8 per leg)	90-120s	Moderate effort
Conditioning	3-4	20-30 (10-15 per leg)	60-90s	Continuous work
HIIT	4-6	30-60 seconds work	30-60s	Timed intervals

Workout Placement

Program Type	Placement	Rationale
Power/Athletic training	FIRST after warm-up	When CNS is fresh
Leg day	FIRST or after main lift	Before fatigue sets in
Conditioning/HIIT	Middle or end	Can handle fatigue better
Sports performance	FIRST in session	Plyometrics require freshness

Frequency

Training Level	Frequency	Volume Per Session
Beginner (new to plyos)	1-2x/week	3 sets of 4-6 reps
Intermediate	2-3x/week	3-4 sets of 6-10 reps
Advanced/Athletic	2-3x/week	4-5 sets of varying intensities

Weekly Volume Guidelines

Programming Guidelines

Critical rules for plyometrics:

1. Always do plyometrics FIRST in your workout (after warm-up) when you're fresh
2. Quality over quantity — stop when form degrades or height decreases
3. Full recovery between sets for power development (2-3 minutes)
4. Progress gradually — increase volume by no more than 10% per week
5. Don't do plyometrics on consecutive days — need 48+ hours recovery
6. Count total "foot contacts" — each landing is a contact; don't exceed weekly limits

When NOT to program:

• Day before or after heavy leg training (will impair performance)
• When extremely sore from previous session
• If experiencing any knee/ankle pain

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Split squat jump (no switch)	New to plyometrics
Alternating lunge (no jump)	Build pattern, poor fitness
Box step-up explosive	Less impact than jumping

Progressions (Harder)

Exercise	When Ready	Link
Weighted vest lunge jump	Can do 3x8 with perfect form
Depth jump to lunge jump	Advanced reactive power
Single-leg bounds	Maximum single-leg power

Alternatives (Same Goal, Different Movement)

Lower Impact Plyos

Alternative	Impact Level	When to Use
Split squat jump (no switch)	Lower	Knee sensitivity
Jump squat	Lower	Bilateral power easier
Broad jump	Similar	Horizontal power emphasis

Unilateral Power

Alternative	Difference
Single-leg box jump	One leg, step-up pattern
Skater jump	Lateral plane
Single-leg broad jump	Horizontal explosive

High-Intensity Cardio

Alternative	Why
Burpees	Full body plyometric
Mountain climbers	Less impact, high cardio
Jump squats	Bilateral, easier balance

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain (any type)	High impact stress	Avoid or regress to split squat jump
Patellar tendinopathy	Tendon stress	Contraindicated during active flare
Ankle instability	Rolling ankle on landing	Strengthen ankles first, use stable shoes
Pregnancy (2nd/3rd trimester)	Pelvic floor stress, balance	Avoid plyometrics entirely
Obesity (BMI >35)	Excessive joint stress	Use low-impact alternatives

Absolute Contraindications

Do NOT do this exercise if you have:

• Active knee tendinitis or patellar tendinopathy
• Recent ankle sprain (within 4-6 weeks)
• Acute knee or hip injury
• Severe osteoarthritis in lower body
• Pregnant (2nd or 3rd trimester)
• History of stress fractures in feet/legs

Surface Requirements

Surface	Suitability	Notes
Gym floor (rubberized)	✅ Excellent	Ideal shock absorption
Turf field	✅ Excellent	Natural cushioning
Running track	✅ Good	Designed for impact
Hardwood (indoor court)	⚠️ Caution	Less cushioning, acceptable
Concrete/Tile	❌ AVOID	Too hard, injury risk
Grass (outdoor)	⚠️ Caution	If firm and even only

Proper Footwear

• Required: Supportive athletic shoes with cushioning
• Best: Cross-training shoes or court shoes
• Avoid: Running shoes (too much heel cushion), minimalist shoes, barefoot
• Never: Socks only, sandals, casual shoes

Signs to Stop Immediately

1. Sharp pain anywhere (especially knee, ankle, Achilles)
2. Knees buckling or giving out on landing
3. Excessive fatigue causing poor landing mechanics
4. Dizziness or lightheadedness
5. Significantly decreased jump height (neural fatigue)

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Explosive extension	90-100° flexion to full extension	🔴 High
Knee	Explosive extension, eccentric absorption	90° flexion to full extension	🔴 Very High
Ankle	Plantarflexion, dorsiflexion on landing	20°+ dorsiflexion	🔴 High
Spine	Stability under dynamic load	Neutral maintenance	🟡 Moderate

Impact Forces

Phase	Joint Stress	Force Magnitude
Takeoff	Moderate-High	1.5-2x body weight
Flight	Minimal	Near zero
Landing	Very High	3-5x body weight

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion, full extension	Can lunge comfortably	Hip mobility work first
Knee	90° flexion, full extension	Can squat deeply	Knee mobility work
Ankle	20° dorsiflexion	Wall ankle test	Elevate heel, ankle mobility daily

Joint Health Note

Lunge jumps create 3-5x body weight forces on landing. This is why proper landing mechanics are critical — landing with bent knees distributes force over time and distance. Stiff-legged landings concentrate force at the knee joint and can cause injury. The knees experience the highest stress, particularly the patellar tendon (which connects kneecap to shin). If you have any knee issues, consult a professional before attempting plyometrics.

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❓ Common Questions

How high should I jump?

Only 6-12 inches off the ground. The goal is explosive power, not maximum height. Higher jumps create harder landings and more injury risk. Focus on how fast you can generate force, not how high you go.

Should I feel this in my knees?

You should feel muscular work in the quads, glutes, and calves — not joint pain in the knees. If you feel sharp pain, aching, or discomfort in the knee joint itself (especially the front of the knee or patellar tendon), stop immediately. Muscle burn is normal; joint pain is not.

Can I add weight to lunge jumps?

Only if you're very advanced and can perform perfect lunge jumps for high reps. Even then, use only 5-10% of body weight in a weighted vest — never dumbbells or a barbell. The risk-to-reward ratio of heavily loaded plyometrics is poor. Better to progress to more advanced plyometric variations.

How many times per week can I do plyometrics?

2-3 times per week maximum, with at least 48 hours between plyometric sessions. Your nervous system and joints need recovery time. Beginners should start with 1-2 times per week. Track your total weekly "foot contacts" (each landing = 1 contact) and don't exceed recommended volumes.

Should lunge jumps make me breathless?

If doing low reps for power (4-8 reps), no — you should be rested between sets. If doing high reps for conditioning (15-20+ reps), yes — that's expected. Match your breathlessness to your goal: power training = low fatigue, conditioning = high fatigue.

My landing sounds like a thunderclap — is that bad?

Yes. Loud landings mean you're not absorbing force properly. Focus on "ninja landings" — quiet, soft, controlled. Bend your knees, ankles, and hips on contact. A good plyometric landing should be nearly silent.

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📚 Sources

Plyometric Training & Biomechanics:

• Chu, D. (1998). Jumping Into Plyometrics — Tier B
• NSCA Essentials of Strength Training — Tier A
• Komi, P.V. (2003). Stretch-shortening cycle mechanics — Tier A

Programming:

• Verkhoshansky, Y. (1986). Fundamentals of Special Strength Training in Sport — Tier A
• Boyle, M. (2016). New Functional Training for Sports — Tier C

Injury Prevention:

• Hewett et al. (2005). Biomechanical measures of neuromuscular control and knee injury — Tier A
• American College of Sports Medicine — Plyometric Guidelines — Tier A

Technique:

• Athletes' Performance / EXOS — Plyometric Progressions — Tier C
• USA Track & Field — Plyometric Training Guidelines — Tier B

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For Mo

When to recommend this exercise:

• User wants to build explosive power and athleticism
• User plays sports requiring jumping, cutting, sprinting
• User has solid strength base (can squat 1.5x body weight)
• User has no knee, ankle, or joint issues
• User wants conditioning with athletic carryover

Who should NOT do this exercise:

• Active knee pain or patellar tendinopathy → Suggest Reverse Lunge
• New to exercise (< 6 months training) → Build base strength first with Forward Lunge
• Pregnancy (2nd/3rd trimester) → Avoid all plyometrics
• Severe obesity or joint issues → Suggest Step-Up
• Acute ankle instability → Strengthen ankles first

Key coaching cues to emphasize:

1. "Load, explode, switch, stick"
2. "Jump through the ceiling, land like a cat"
3. "Soft, quiet landing — bend those knees"

Common issues to watch for in user feedback:

• "My knees hurt" → Stop immediately; likely poor landing or contraindicated
• "I can't switch my legs fast enough" → Regress to split squat jump (no switch)
• "I'm exhausted after a few reps" → Normal for beginners; reduce volume
• "I land really hard" → Focus on landing mechanics; reduce jump height

Programming guidance:

• Always FIRST in workout after warm-up (requires fresh CNS)
• Pair with: Upper body work on same day is fine; avoid heavy leg work
• Avoid same day as: Heavy squats, deadlifts (do separate days if possible)
• Typical frequency: 2x per week for power; 3x for conditioning
• Volume: Start with 3 sets of 4-6 reps; progress gradually

Progression signals:

• Ready to progress when: Can do 3x8 with perfect soft landings, no fatigue
• Progress to: Increase reps to 10-12, or add weighted vest (5-10% BW)
• Regress if: Loud landings, knee pain, excessive fatigue, form breakdown

Critical safety note: This is a HIGH-IMPACT exercise. Screen for knee/ankle issues before recommending. Emphasize landing mechanics in every interaction. Stop if any joint pain occurs.

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Last updated: December 2024