Jumping Lunge
Muscles worked: Quads (assisted by glutes, calves).
How to do it
- Start in a split stance with both knees bent to about 90 degrees.
- Drop slightly, then jump straight up.
- Switch your legs in mid-air.
- Land soft with both knees bending to 90 degrees again.
- Go straight into the next jump and count total reps.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Switch legs mid-air, land soft
- Both knees at 90° each landing
Logging it
IronPack suggests working in the 8 to 16 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Barbell Back Squat - quads, glutes
- Front Squat - quads
Track the jumping lunge properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.