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Exercise guide
Plyo Lunge
An explosive split-stance jump that switches the legs in mid-air, alternating each rep.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · gluteus medius · hamstrings
- Goals
- power · endurance
- Equipment
- No equipment
- Category
- Plyometrics
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Start in a forward lunge with one foot ahead of the other.
- Drop into a deep lunge with the back knee almost touching the floor.
- Drive both feet off the floor, switching legs in mid-air.
- Land softly in a lunge with the opposite leg forward.
- Continue alternating without pausing.
Technique cues and common mistakes
- Land softly with bent knees to absorb impact.
- Switch the leg position fully — do not just hop in place.
- Keep the torso upright — do not pitch forward.