Lunge Split Jumps Inroduction

Today we are going to cover The Lunge Split Jump Exercise.

It's a great mix of the classic strength exercise(lunge) combined with some plyometric training.

The Lunge Split Jump has a difficulty level of beginner making it ideal for people of any fitness level.

Before attempting to perform this variation of lunges ensure that you have a strong understanding of the regular lunge.

If you have not performed regular lunges before or it has been awhile, you should spend a couple weeks practicing before attempting this version.

The distance that your legs get split (one foot in front and the other one behind) at will change the difficulty of the exercise.

You can make lunges easier by bringing your feet closer together. The farther apart they are, the more of an increase in the difficulty of completing the movement.

In this article, we will cover three different variations on how you can perform Split Lunge Jumps.

We will then include the actions you are required to perform to complete a jump lunge correctly.

The execution of this exercise will be the same regardless of what variation you choose.

  • The Assisted Lunge Split Jump
  • Bodyweight Lunge Split Jumps
  • Dumbbell Lunge Split Jumps

The Assisted Lunge Split Jump

For the Assisted variation you will require an object to hold onto to help you keep your body balanced.

If you chose to use the smith machine you should have the bar at chest level when you are standing.

As you perform the exercise, you will keep both of your hands on the bar to help you stabilize yourself.

At home, I have a pole in the middle of my basement. When I was first learning jump lunges, I would have my arm held out to the side to grasp the bar. This method does not provide as much stabilization as the smith machine but still works very well.

Bodyweight Lunge Split Jumps

this is the natural variation. Just refer to the How to example below for exact instructions on how to perform the exercise.

Dumbbell Lunge Split Jumps

These are the hardest version outlined in this article. You will do everything as the bodyweight version. But you will also be holding kettlebells or dumbbells at your side.

You can also use weight cuffs to add additional weight without having to hold weights in your hands, which can feel awkward while jumping.

Remember to focus on the explosive jumps, we are doing plyometrics here, not just strength training.


Do not allow the knee of your front foot to go past your toes. Doing so will cause extra stress on your knee joint.

You should be contracting your core throughout the entire movement. Flex as if someone was going to punch you in the stomach to help engage your core muscles.

Lunge Split Jump How To

Image Example

Lunge Split Jumps How To

Written Description

  • Stand with your torso upright. Take a step forward with one of your feet. You are moving your foot forward by approximately two feet. Breath in as you lower your body while keeping your torso in the upright position. Keep lowering your body until the knee of your back leg is almost touching the floor.
  • You are now in the starting position.
  • Your front knee is to be atop the midline area of your foot.
  • Jump as high as you can by explosively extending your legs. Use your arms by swinging them to help you gain extra momentum.
  • As you are in the air move your front foot to the back position and the back leg to the front position. You should be back into the split (lunge stance when landing).
  • Absorb the impact by returning back to the starting position.
  • Repeat for the desired number of repetitions or time that you have selected.

Video Demonstration

Muscles Used

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves

Lunges are a compound functional lift. Making them ideal to include in any training program.

Functional movements mimic everyday activities.

By strengthening your body with functional moves, you will find that activities you perform outside of the gym become easier.

The lunge position is also shown to help people activate their glutes. Many people have overactive hip flexors limiting their ability to activate their glute muscles entirely. The lunge helps you to neutralize the hip flexors requiring your glutes to activate.

It may take a bit of time for you to gain the balance required. Just keep practicing, and in no time you will find your balance improving.

Hopefully, you will try including them into your routine.

If you found the information here useful, it would be great if you would share or like the article :).

Or if you have any questions or think some additional information should be included leave a comment below and let me know.

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