Legs · Bodyweight
Plyo Lunges
How to do the plyo lunges, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Plyometric
How to do it
Perform alternating lunges, adding a jump as you switch legs. Land softly and immediately go into the next lunge.
- 1Explode up and switch legs in the air, feeling your quads and glutes work
- 2Keep your torso upright and chest open
- 3Land softly with bent knees to absorb the impact
Common mistakes
- Avoid stomping the ground as you land
- Don't let your front knee travel past your toes
- Avoid leaning forward or rounding your back
Muscles worked
The plyo lunges mainly works the quads and glutes, with the hamstrings and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
Kovo programs the plyo lunges 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 April 2026.