Kysero
Try for free

Quadriceps · Intermediate

Jump Lunge To Feet Jack

Single-leg lower-body drill building leg strength, balance, and control.

View instructionsAll exercises
Back to all exercises
Jump Lunge To Feet Jack demonstration

Exercise overview

Training details

QuadricepsGlutesCalves

Equipment

Bodyweight

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Start in a balanced split-lunge stance with both knees bent and the trunk upright.
  2. 02Jump vertically and switch the legs in the air, landing softly in the opposite lunge.
  3. 03On the next jump, bring the feet together beneath the hips, then jump them apart into a stable athletic stance.
  4. 04Re-enter the split stance and continue the lunge-switch and feet-jack sequence in the programmed order.
  5. 05Absorb every landing through the hips, knees, and ankles, stopping if alignment or balance deteriorates.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionSplit JumpsRelated variationAlternating Dumbbell Split JumpRelated variationSplit Jump to Box

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat JumpComparable substituteBox JumpComparable substituteDumbbell Squat Jump

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder