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Jump Lunge To Feet Jack

Muscles involved

The jump lunge to feet jack is a tremendous plyometric movement performed using only your own bodyweight, making it perfect to place right at the end of your leg day as an intense metabolic finisher. While you could also incorporate it into an active dynamic warm-up to quickly raise your heart rate, its true power shines when you want to completely exhaust your lower body after your heavy lifting sets. By jumping and switching your stance in mid-air to land softly into a lunge, you test the explosive power and endurance of your quadriceps and glutes in a demanding way. Using this exercise as a session closer will spike your calorie burn, boost your cardiovascular conditioning, and leave your legs with an intense pump that takes your overall athletic fitness further.

How to do it

1. Position yourself in a lunge stance with one foot forward and the back knee near the floor. 2. Jump as high as possible, switching the position of your legs in the air. 3. Land softly in a lunge position with the opposite leg forward. 4. Alternately repeat the jumping movement.

Equipment required

Peso corporal

Muscles worked

Tips

- Land softly with bent knees to absorb the impact. - Alternate legs quickly but with control. - Keep your core active to stabilize your body during the jumps.