Jumping lunges – Single Side (Dynamic)

Learn how to do Jumping lunges – Single Side (Dynamic) 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 – Single Side (Dynamic) 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 – Single Side (Dynamic)

An explosive lower-body exercise where you perform repeated jumping lunges on the same leg, focusing on unilateral power, coordination, and endurance.

Instructions:

Stand upright with feet hip-width apart and hands on hips or by your sides.
Step one foot forward into a lunge position, knees bent at about 90°.
Explosively jump upward, keeping the same lead leg forward.
Land softly back into the same lunge position and repeat immediately.
Keep your torso upright and core engaged throughout the movement.

Common mistakes:

Letting the front knee cave inward.
Landing with stiff legs and no shock absorption.
Leaning forward excessively.
Losing balance due to uncontrolled jumps.

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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 – Single Side (Dynamic)

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

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FAQ: Jumping lunges – Single Side (Dynamic)

What muscles does Jumping lunges – Single Side (Dynamic) work?

Jumping lunges – Single Side (Dynamic) primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Calves, Deep Core.

How do you do Jumping lunges – Single Side (Dynamic) correctly?

An explosive lower-body exercise where you perform repeated jumping lunges on the same leg, focusing on unilateral power, coordination, and endurance....

Is Jumping lunges – Single Side (Dynamic) good for beginners?

Jumping lunges – Single Side (Dynamic) 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 – Single Side (Dynamic)?

Jumping lunges – Single Side (Dynamic) requires: No equipment.

What are the benefits of Jumping lunges – Single Side (Dynamic)?

Jumping lunges – Single Side (Dynamic) 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 – Single Side (Dynamic)?

Similar exercises to Jumping lunges – Single Side (Dynamic) 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 – Single Side (Dynamic) better than Alternating Single-Arm Dumbbell Thruster?

Both Jumping lunges – Single Side (Dynamic) and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Jumping lunges – Single Side (Dynamic) 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.