Plyo Lunge

An explosive split-stance jump that switches the legs in mid-air, alternating each rep.

How to do it

1. Start in a forward lunge with one foot ahead of the other.
2. Drop into a deep lunge with the back knee almost touching the floor.
3. Drive both feet off the floor, switching legs in mid-air.
4. Land softly in a lunge with the opposite leg forward.
5. Continue alternating without pausing.

Tips

• Land softly with bent knees to absorb impact.
• Switch the leg position fully — do not just hop in place.
• Keep the torso upright — do not pitch forward.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Glutes (medius), Hamstrings