Exercise guide · Advanced · Compound

Lunge with Jump: How to Do It & Muscles Worked

The lunge with jump is a dynamic lower body exercise that combines a traditional lunge with a plyometric jump, targeting the glutes and also engaging the quadriceps, hamstrings, and calves. It requires balance, coordination, and explosive strength.

Primary muscles
Glutes
Secondary muscles
Quads , Calves , Hamstrings
Equipment
Body Weight
Level · type
Advanced · Compound
Demonstration of the lunge with jump
Front view: muscles worked by the lunge with jump. Primary: glutes. Secondary: quads, calves and hamstrings.
Back view: muscles worked by the lunge with jump. Primary: glutes. Secondary: quads, calves and hamstrings.
Primary Secondary

How to do the lunge with jump

  1. Step 1: Start by standing with your feet shoulder-width apart.
  2. Step 2: Take a step forward with your right foot, lowering your body into a lunge position.
  3. Step 3: Push off with your right foot and jump into the air, switching the position of your feet mid-air.
  4. Step 4: Land softly with your left foot forward and immediately lower your body into a lunge position.
  5. Step 5: Continue alternating between lunges and jumps for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the lunge with jump by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Lunge with Jump alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.