quads
Jumping lunge
Explosive single-leg power and control.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Start in a lunge with one foot forward and both knees bent.
- Drive through both legs and jump straight up.
- Switch your legs in the air so the back foot lands in front.
- Land softly back into a lunge with knees bent.
- Repeat, alternating legs each rep.
Beginner tips
- Land softly with bent knees to absorb the impact.
- Keep reps low and controlled, quality over quantity.
- Rest fully between sets to stay explosive.
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