Jumping Lunges – Alternating

Learn how to do Jumping Lunges – Alternating with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 7 Quadriceps GlutesHamstringsCalvesDeep Core No equipment

Jumping Lunges – Alternating is a No equipment exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings, Calves, Deep Core. It has a MET value of 7, meaning a 70 kg person burns approximately 250 kcal in a 30-minute session.

How to Do Jumping Lunges – Alternating

A plyometric lunge variation where you explosively jump to switch legs mid-air, landing directly into the opposite lunge position.

Instructions:

Start in a lunge position, with one foot forward and the other back.
Bend both knees to lower until your back knee is just above the floor.
Explosively push through both legs, jumping upward.
Switch leg positions in the air, landing softly into a lunge on the opposite side.
Keep your chest upright and core engaged throughout the movement.

Common mistakes:

Letting the front knee cave inward.
Landing with stiff legs or locked knees.
Leaning the torso too far forward.
Not controlling the landing before the next jump.

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Muscles & equipment

Primary muscleQuadriceps

Secondary muscleGlutes

Secondary muscleHamstrings

Secondary muscleCalves

Secondary muscleAbs

EquipmentNo equipment

Your weight

Duration

min

Estimated burn

250 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Jumping Lunges – Alternating

Type: No equipment exercise
Primary muscle: Quadriceps
Secondary muscles: Glutes, Hamstrings, Calves, Deep Core
MET value: 7
Calories (30 min, 70 kg): ≈ 250 cal
Video quality: 4K with male and female demonstrations

More Quadriceps Exercises

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Alternating Single-Arm Dumbbell Thruster

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MET 6

Barbell Alternating Lunges

Olympic Barbell

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Barbell Bulgarian Split Squat

Olympic Barbell

MET 6.5

Barbell Front Squat

Olympic Barbell

FAQ: Jumping Lunges – Alternating

What muscles does Jumping Lunges – Alternating work?

Jumping Lunges – Alternating primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Calves, Deep Core.

How do you do Jumping Lunges – Alternating correctly?

A plyometric lunge variation where you explosively jump to switch legs mid-air, landing directly into the opposite lunge position. Instructions: Start...

Is Jumping Lunges – Alternating good for beginners?

Jumping Lunges – Alternating has a MET value of 7, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Jumping Lunges – Alternating?

Jumping Lunges – Alternating requires: No equipment.

What are the benefits of Jumping Lunges – Alternating?

Jumping Lunges – Alternating strengthens the Quadriceps, engages the Glutes and Hamstrings and Calves and Deep Core, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Jumping Lunges – Alternating?

Similar exercises to Jumping Lunges – Alternating include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Jumping Lunges – Alternating better than Alternating Single-Arm Dumbbell Thruster?

Both Jumping Lunges – Alternating and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Jumping Lunges – Alternating uses No equipment, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.