Plyo Lunge to Squat Jump

Plyo Lunge to Squat Jump is a powerful plyometric exercise that combines lunge jumps with spring jumps . This combination improves both resilience and endurance , while also building strength in the thighs , glutes and core muscles .

Correct technique and execution

How to perform the Plyo Lunge to Squat Jump :

1. Start in a lunge position with your right foot forward and your left knee almost on the ground.
2. Perform an explosive jump and switch legs in the air, so that you land in a lunge position with the opposite leg forward.
3. Then jump directly up into a spring jump from a squat position.
4. Repeat the movement evenly with explosive jumps.

Common errors

• Improper landing: Make sure to land softly with a slight bend in the knees to avoid overloading the joints.
• Knees drop in: Keep your knees in line with your toes to avoid injury.

Modifications and variations

• Kneeling lunge to spring jump: Remove the jump for a gentler variation.
• Weighted Plyo Lunge to Squat Jump: Add dumbbells or a weight vest for extra challenge.

Sets and repetitions

Perform 3 sets of 8-10 repetitions per side.

Breathing technique

Exhale when you jump and inhale when you land in the lunge position.

Video instructions