Jumping Lunges: How-to, Benefits & Variations
Jumping lunges build single-leg power and cardio. Lunge, jump, switch legs mid-air, land softly. Start with 2 reps per side and build slowly.
Jumping Lunges: How-to, Benefits & Variations
Lunge, jump, switch legs mid-air, land in a lunge on the other side. Jumping lunges are one of the most demanding bodyweight exercises you can do. They require single-leg power, balance, cardiovascular endurance, and the coordination to switch legs while airborne. Start with two reps per side. If that feels manageable, add one more next time. Rushing this exercise is how knees get hurt. Patience is the progression.
7 Day Bodyweight Challenge 1
Beth Hannam
How to Do Jumping Lunges
Set up in the starting position for jumping lunges. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "Focus on something in front of you"
Complete the full range of motion. Maintain tension in the working muscles throughout.
Return to the starting position with control. Please be very careful of the knees
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The jumping lunges directly supports this by targeting key muscle groups.
Coach's Tips
"Focus on something in front of you" - Sophie Jones
Sophie Jones
"Please be very careful of the knees" - Sophie Jones
Sophie Jones
"Those of you that wanna spice it up, you guys can actually do a jump lunge." - Sophie Jones
Sophie Jones
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The jumping lunges loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Benefits
Builds strength
The jumping lunges targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The jumping lunges directly addresses this.
Requires minimal equipment
No equipment needed. You can do the jumping lunges at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the jumping lunges with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Common form breakdown
Sophie Jones warns: "Please be very careful of the knees"
Workouts Featuring This Exercise
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Frequently Asked Questions
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