跳跃弓步 - 单侧（动态）

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.