Strength exercise

Lunge Jump

How to do it

Start in a split stance with the front knee bent to roughly 90 degrees and the back heel lifted, torso upright.
Drop into a controlled lunge, loading the front quadriceps and glutes as the back knee lowers toward the floor.
Drive explosively through the front foot and calves to launch both feet off the floor, swapping leg position in the air.
Land softly in the opposite split stance, absorbing impact through bent knees before starting the next rep.
Keep the chest lifted and hips square, exhaling on the jump and inhaling on the landing.
Common fault: avoid landing with a stiff front knee or letting the knee cave inward on impact.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises