Which muscles does the jump lunge work?

The jump lunge mainly works your quadriceps and glutes. It also involves your calves.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the jump lunge in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Jump Lunge: how to do it and muscles worked

The jump lunge mainly works your quadriceps and glutes, with help from your calves. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Calves

How to do the jump lunge

1
Start in a lunge position with one foot forward and the other back, knees bent, arms bent at your sides. Keep your chest up.
2
Jump up explosively, switch your legs in the air and land in a lunge with the opposite leg forward. Immediately sink into the next jump.
3
Land softly with bent knees and keep your torso upright. Breathe out as you jump and in as you land.

Form tip: Do not let your front knee cave in on landing; slow down or do regular lunges if you cannot land softly.

Common questions

Which muscles does the jump lunge work?: The jump lunge mainly works your quadriceps and glutes. It also involves your calves.
What equipment do I need for the jump lunge?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the jump lunge in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.