Bodyweight Knee Tuck Jumping Lunges
Explosive jumping lunges combined with a knee tuck for high-intensity power and conditioning.
Full BodyAdvancedPlyometricJump
At a glance
| Muscles worked | Primary: quads & glutes. Secondary: hamstrings, calves, core, hip flexors |
|---|---|
| Muscle group | Full Body |
| Difficulty | Advanced |
| Type | Plyometric · Jump |
| Sets & reps | 3 sets × 6-10 each side |
| Estimated calories burned | ~36 kcal |
| Equipment | None needed |
How to do it
- Start in a lunge position.
- Explode upward, switching legs in mid-air and tucking the knees if possible.
- Land softly in the opposite lunge and immediately prepare for the next jump.
- Keep the core braced and landings controlled.
- Repeat for desired reps.
Coaching tips
Benefits
Explosive jumping lunges combined with a knee tuck for high-intensity power and conditioning.
Common mistakes
Avoid landing stiff or letting the front knee cave.
Make it harder
Increase height or add continuous alternations.
Make it easier
Perform regular reverse lunges or step-back lunges without the jump.
Breathing
Exhale explosively on the jump.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore full body exercises
Reach Across Warm Up Stretch
Beginner · 3 sets × 10-12 each sideAlternating Toe Touchers from Stool Warm Up Stretch
Beginner · 3 sets × 10-12 each sideOver Head Press Swimmers On Incline Bench
Intermediate · 4 sets × 20 repsPush Pull with a Double Pulley
Intermediate · 4 sets × 20 repsRow to Deadlift with Resistance Band
Intermediate · 4 sets × 10-12 repsBanded Squats Hands Up
Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.