Legs · Bodyweight
Lunge with Jump
How to do the lunge with jump, 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 both knees bent to about 90 degrees. Explode straight up, switch your legs in midair, and land softly in a lunge with the opposite leg forward, absorbing the impact before the next jump.
- 1Explosive drive through your front leg as you jump
- 2A soft, controlled landing that absorbs the impact
- 3Your core staying braced to keep you balanced midair
Common mistakes
- Landing stiff or letting your front knee cave in
- Letting your knee crash past your toes on landing
- Rushing reps and losing control of your balance
Muscles worked
The lunge with jump mainly works the quads and glutes, with the hamstrings and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the lunge with jump 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.