Alternating Lunge Jumps

Instructions

1. Step one foot forward and one foot back into a split stance.

2. Bend both knees into a lunge position.

3. Push forcefully through both legs and jump straight up.

4. While you are in the air, switch your legs.

5. Land with the opposite foot forward and the other foot back.

6. Bend both knees as you land to absorb the impact.

7. Immediately lower into the next lunge.

8. Repeat, alternating sides each jump.

Common Compensations

• Do not let the front knee cave inward.

• Do not land stiff-legged.

• Do not let your torso collapse too far forward.

• Do not rush so much that you lose form.

• Do not make the lunge too narrow, or you may lose balance.

Extra Info

• You should feel your quads, glutes, calves, and core working.

• You should feel controlled power on the jump and controlled landings.

• You should not feel sharp pain in the knees, ankles, hips, or back.