Another great plyometric move. Okay, this is a killer. This is a quad killer, hamstring, glute killer, cardio killer, but it’s great to have in your arsenal. So this is a jump and lunge. What you’re going to do is, I want you to take your leg back on your toes, just a heel to toe movement, but I need you to make sure that everything is lined up. So hips are lined up, you’re going to center your body and you’re going to dip down, all right? This is the start of the movement.
Source: Howcast
Benefits
Not only is this a great cardio exercise, but it also helps develop and improve lower body strength and power, as well as challenges dynamic stability and coordination. calf. You’ll also work out the core and hip stabilizing muscles that are used for rotational movements and even improve ankle stability.
Power is generated during each push-up phase as you load your body weight onto your feet, ankles, knees, and hips and then rapidly upward during the transition to the next move. The lunge also challenges an athlete’s coordination, balance, and ability to land during the landing phase of each move. Developing this strength and coordination can help you in sports like sprinting, basketball, volleyball and tennis.2
Step by step instructions
Stand in a ready position with one foot forward and one foot back. Keeping your arms ready with elbows 90 degrees, one arm in front of your body and the other behind, alternately using arms and legs. For example, if your left foot is leading, bring your right foot forward.
Prepare to jump by bending your knees and sinking deep. Lean forward slightly and contract your core muscles. You will maintain core muscle engagement throughout the exercise.
Quickly lower your weight, then push both feet firmly into the floor and project your body upwards, fully extending your knees and hips.
As you jump into the air, quickly bring your feet together and switch positions as you begin to land. You should also switch arms while doing this move.
As you land, maintain a balanced foot position. Your front knee should be on top of your front foot and no further. Try to land gently with your middle toes forward and let your heels touch the ground. Avoid maintaining on the toes of the front foot. Keep your hips back and allow your hips and knees to bend deeply to absorb the ground. Don’t lock your knees.
Lower into a deep lunge as you prepare to start your next jump.
Repeat the lunge for the duration of your workout. Aim to start a few reps and make it to the end of 60 seconds.
Common mistake
Avoid these mistakes so you can get the most out of this exercise without strain or injury.
Missing Startup
Because lunge jumping is an advanced plyometric move, it shouldn’t be done until you’ve completed a thorough warm-up or some basic movement preparation, such as a quick core exercise or routine. activate gluteal muscles. Even after a good warm-up, this move needs a slower progression for light jumps to higher jumps. Take it slow the first few conversions.
Knees too far forward
Do not allow your front knee to reach beyond your foot as that will put too much force on the knee. Practice landing with the correct knee position.
Knee lock
If you lock your knees, you’re putting too much force on them and reducing your knees and hips’ ability to absorb force.
Hold on your toes
Make sure to keep your front heel in contact with the ground as you begin and end each lunge. Stop if you lose balance or proper footing, and start again more slowly.
Modifications and Variations
This exercise can be modified to make it a little easier and less jarring or much more difficult, simply by varying how fast you do the transitions, the depth of each jump, and the pitch. height of each jump.
Need a modification?
It’s important to master the lunge before jumping into the air. After you can do the basic lunge, it helps to practice this exercise with one small jump at a time to develop proper balance and control before linking up the movements. this work together. Focus on landing accurately on the front foot with proper control and positioning.
If this is still too difficult, go back to basics and practice lunge walking until you develop lower body strength and control.
It’s also helpful if you learn the basics of landing with the landing jump before attempting to land with the alternate jump. Basic cleats can help you learn how to land gently and with control. It also helps strengthen good body mechanics in the hips, knees, and ankles. Once you have good mobility and hip control, the landing of the lunge will be much easier. However, always start with small jumps, maintain good grounding position and body mechanics, and then add more explosive and powerful jumps.
Want to join a challenge?
Once you can do the lunge with perfect form, you can start taking it up a notch. Change only one thing at a time. You can make the switch faster, which will make it feel like an intense cardio move. Jump higher for more plyometric challenges. Or, go lower with each descent.
You can add an extra challenge by jumping around while holding weights.
Safety and Precautions
Avoid lunge jumping if you have any knee, ankle, hip or back injury. This is a high-impact exercise and you should not do it if it aggravates any of your conditions. Discuss your plan with your doctor or physical therapist. Do not perform this exercise if you are pregnant. Stop if you feel a sharp pain.
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