How to do an Alternating Lunge Jumps

Alternating Lunge Jumps are a plyometric variation of standard lunges. This compound exercise primarily targets the quads, glutes, and hamstrings. By jumping and switching legs mid-air, you add an explosive element that enhances power and cardiovascular endurance. This version increases the difficulty and challenges your balance and coordination more than a traditional lunge.

1. Step into a lunge position with your front knee behind your toes and your back knee almost touching the ground.
2. Explode up by driving your front foot into the ground. Focus on propelling yourself straight up.
3. Alternate legs while in the air such that your opposite leg is in front.
4. Land in a staggered stance and slow your momentum by dropping into a deep lunge such that your back knee almost touches the ground.
5. Maintain good posture by keeping your core engaged, your shoulders back and your chest up.
6. You should feel this exercise primarily in your quads, glutes and hamstrings. You should not feel discomfort in your knee.