Jumping Lunges

How to do it

Start in the bottom of a lunge. Explode upward, switch legs in the air, and land softly in a lunge on the opposite side.

The coaching cue

"Vertical force, not horizontal." Drive straight up. If you travel forward, you lose balance and waste time.

What changes inside an AMRAP

Use your arms as a counterweight. Pumping the opposite arm forward provides stability and upward momentum.

Common mistakes

• Landing on a stiff front leg rather than absorbing into the lunge.
• Switching the feet late, so you land half-square instead of in a lunge.
• Cutting the depth until the back knee no longer approaches the floor.

Workouts that use jumping lunges

• Pulse Spike

  5 minute AMRAP — 12 Jumping Lunges (Total), 8 Dive-Bomber Push-ups

• Quadra-Kill

  5 minute AMRAP — 12 Jumping Lunges (Total), 12 Reverse Lunges (Total)

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.