Lunge with Jump

Setup

1. 01Stand in a split stance with one foot forward and both knees soft.
2. 02Keep the torso tall and arms ready to swing for momentum.
3. 03Choose a flat, non-slip surface with overhead clearance.

Execution

1. 01Lower into a lunge until both knees are near 90 degrees.
2. 02Drive hard through both feet and jump straight up, swinging the arms.
3. 03Switch legs in mid-air so the opposite foot lands forward.
4. 04Absorb the landing softly and sink directly into the next lunge.
5. 05Repeat, alternating legs each rep.

Checkpoints

• -Landings are quiet, with knees bending to absorb force.
• -The front knee tracks over the toes on every landing.
• -Torso stays upright through the jump and the switch.
• -Each rep reaches a consistent lunge depth before takeoff.

Common mistakes

• -Landing stiff-legged with a loud impact.
• -Cutting the lunge depth as fatigue builds.
• -Letting the front knee cave inward on landing.
• -Leaning far forward to cheat the jump.