Squat + Lunge Jump

Learn how to perform this squat and lunge jump combination with video and instructions by SHOCK App trainer, Ashley Steele.

How to Squat + Lunge Jump

Exercise Families: Cardio

Equipment: Bodyweight

Trainer: Ashley Steele


  1. Stand with the hands together, shoulder blades pulled back, and spine and head in good posture. Position the feet just outside of shoulder-width, toes angled out about 20 to 30 degrees.

  2. Exhale, activate the core and contract the abdominals to stabilize your spine. Slowly begin to inhale, push the hips back and down—allow the knees to bend naturally and the trunk to lean forward.

  3. Continue lowering the body into the squat as far as possible maintaining proper posture and balance. Press the feet through the ground to spring the body toward the sky. Separate the legs in the air by pushing the front leg behind you and pulling the back leg toward the chest.

  4. Land in a split squat position and quickly recoil to the squat-position. Continue alternating between legs and repeat the movement for the specified amount of time or repetitions.

  5. This squat and lunge jump combo is great for boosting metabolism, improving overall fitness, and burning calories. You should feel this working your glutes, hamstrings, hips, thighs, and trunk muscles.

  6. If squat this squat and lunge jump combination is too challenging or cause body discomfort, perform one of our alternative exercises for the same amount of time as specified for the original exercise. 

Alternative Exercises:

Bodyweight Squat + Lunge  Pulse Squat + Lunge Jump

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