Legs · Bodyweight
Jumping Single Leg Lunge
How to do the jumping single leg lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Drop into a lunge with one leg forward and both knees bent. Explode straight up off the front leg, driving the back knee up as you jump, then land softly back into the lunge on the same leg. Complete your reps, then switch sides.
- 1Front-leg quad and glute exploding you off the floor
- 2Back knee driving up to add power to the jump
- 3A soft, controlled landing reabsorbing into the lunge
Common mistakes
- Letting the front knee cave inward on the jump or landing
- Landing stiff instead of bending to absorb the impact
- Losing balance by rushing the reps
Muscles worked
The jumping single leg lunge mainly works the quads and glutes, with the hamstrings, calves, lower abs, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower AbsSupport
- Hip FlexorsSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the jumping single leg lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.