Jumps · Experienced
Switch Lunge
A lunge that jumps and switches legs in the air, building single-leg power and coordination.
Demo by Dre, an AI coach. Its start and end, as stills.
- Works
- quads, glutes; also hamstrings, calves, adductors
- Kit
- No kit
- Dose
- 6 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Start in a lunge with your front thigh near parallel and back knee just off the floor. Each landing counts as one rep.
While you move
- Jump straight up, switch fast
- Land soft in a full lunge
- Chest tall, hips square
- Front knee tracks the toes
Avoid
- Landing with the front knee caving in
- Letting the back knee slam the floor
- Shortening the stance until it becomes a hop
Take care if you have trouble with jumping or landing or your knees.