Alternating Lunge Jump

Learn how to perform alternating lunge jumps with video and instructions by SHOCK App trainer, Ashley Steele.

How to Alternating Lunge Jump

Primary Muscles: Legs,  Glutes

Exercise Families: Lunge,  Cardio  

Equipment: Bodyweight

Trainer: Ashley Steele


  1. Stand in a split stance, feet shoulder-width apart, shoulder blades pulled back, keeping your spine in good posture. Allow your trunk to angle forward approximately 20-degrees. This is your starting position.

  2. Push your hips down and back and drive your feet through the floor to spring up toward the sky. Separate your legs in the air by pushing your front leg behind you and pulling your back leg forward toward your chest.

  3. Land softly in a split stance, you should be on the ball of your back foot, opposite leg forward, knees bent, with your chest high.

  4. Repeat the alternating lunge jumps for the specified amount of time or repetitions.

  5. Lunge jumps are an excellent exercise for toning, burning calories, and building lower body strength. You should feel this working your glutes, hamstrings, hips, and thighs.

Alternative Exercises:

Squat + Lunge  Alternating Lunge

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