Squat Jump to Lunge

Squat Jump to Lunge is a powerful exercise that combines explosive strength and endurance. This exercise mainly trains the quadriceps , hamstrings , glutes , and core muscles , while improving balance , coordination , and cardiovascular endurance . The exercise challenges the body by going from an explosive jump squat to a lunge, which creates both strength and dynamism in the lower body.

Correct technique and execution

How to perform the Squat Jump to Lunge correctly:

  1. Starting position: Stand with your feet shoulder-width apart, and descend into a deep squat by bending your knees and pushing your hips back.
  2. Explosive jump: Press strongly from the heels and jump up from the floor. When you land, immediately descend into a lunge position with one leg forward.
  3. Lunge: Lower yourself into a lunge so that both knees are bent 90 degrees. Press back up to the starting position and repeat the movement, switching legs.

Common errors

  • Bad landing: Avoid landing with straight legs after the jump. Be sure to land with soft knees to absorb shock.
  • Jump too high: Don't jump too high during the squat; focus on explosive power rather than height.
  • Unbalanced lunge: Make sure the knee of the front leg does not fall in under the lunges. Keep it stable above the ankle.

Modifications and variations

For beginners: Perform a regular squat without jumping, and slowly go into the lunge to build strength and balance. For advanced: Increase the speed and add weights such as dumbbells or kettlebells to increase the challenge.

Reps and sets

Aim for 3 sets of 10-12 repetitions on each leg. Adjust the repetitions based on your strength level.

Breathing technique

Inhale as you lower into the squat and lunge, and exhale explosively as you jump and push up from the lunge.

Videos for technique

Here are two videos showing proper technique for the Squat Jump to Lunge:

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