Jumping lunges — switch legs mid-air. Builds single-leg power, balance, and cardio endurance. Builds single-leg explosive power and reactive strength. High calorie burn due to the full-body nature of the movement. Improves balance and coordination.
How to Do Plyo Lunge: Step by Step
Start in a lunge position
Jump explosively and switch legs mid-air
Land softly in a lunge with the other leg forward
Immediately explode into the next jump
Common Mistakes to Avoid
Landing with straight knees
Not switching legs fully mid-air
Front knee going past toes on landing
Plyo Lunge Tips
Use your arms to drive the jump — swing them forcefully
Land toe-to-heel for shock absorption
If switching is too hard, start with regular jumping lunges (same leg stays forward)