Double Lunge Jump

See how to do double lunge jumps with SHOCK Personal Trainer Ashley Steele!

How to Double Lunge Jump

Exercise Families: Cardio,  Low Impact

Equipment: Bodyweight

Trainer: Ashley Steele


  1. Stand in good posture with your feet shoulder-width apart and your hands together. Perform two complete reps of a split squat by pushing your hips back and down while allowing your torso to angle forward. 

  2. Begin the third repetition and briefly hold the down-position. Contract your glutes, quads, and hamstring, pushing through your hips as you drive your feet through the ground to drive your body upward toward the sky.

  3. Separate your legs in the air and land softly on the ball of your back foot and the opposite leg forward in a split squat position. Your knees should be bent, torso angled forward, maintaining good spinal alignment with your chest up.

  4. Spring upward and scissor your legs apart by extending the front leg behind you while driving the back leg forward. Land softly in the split squat down-position and continue the alternating lunge jump sequence for the specified amount of time or repetitions.

  5. You can swing your arms, performing arm-action to assist this movement. Increase the challenge by holding your hands together, not allowing your arms to move. This decreases momentum and demands more effort from your legs.

  6. If double lunge jumps are too challenging or cause joint-discomfort you can elevate your heart rate performing bike sprints or one of our alternative exercises for the same specified time as this exercise.

Alternative Exercises:

Static Lunge  Triple Lunge Jump

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