Once you’ve gotten comfortable and confident with regular lunges, give yourself a new challenge. Turn them into a plyometric exercise by adding a jump. Here are 3 ways to do this:
Stationary Jump Lunge
Lower yourself into the bottom position of a lunge with your feet about a leg’s length apart. Jump up out of the lunge, gently landing back where you started. You can swing your arms for momentum or keep them at your sides. It might take a little practice to land comfortably without losing your balance. You can also try to jump laterally, so that you’ll land a few inches to the side of where you began.
The cycle lunge is a harder variation of the jumping lunge. It starts out the same as the stationary jump lunge, but once you are in the air, quickly switch legs before you land. Continue to alternate legs, going from one rep right into the next.
Lateral Leapin’ Lunge onto Bench
Jumping up onto a bench can be hard enough without making it a lunge too, so don’t try this one until you’ve gotten good at the other types of jumping lunges. You’ll need to find a relatively long surface to leap up onto; a bench works great but feel free to explore other options. Once you’re ready to go, lunge down next to the surface you plan to jump (remember to position yourself parallel to the object) and go for it!
Have a Safe Landing
Always stay light on your feet during the landing phase of a jump. Remember that lowering down into the lunge as you hit the ground will help you to absorb the impact. These types of exercises will help you to build strength and flexibility, as well as balance and total body control.
Watch the video below for more: