Jumping lunges – Single Side (Dynamic)
Learn how to do Jumping lunges – Single Side (Dynamic) with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Jumping lunges – Single Side (Dynamic) is a No equipment exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings, Calves, Deep Core. It has a MET value of 7, meaning a 70kg person burns approximately 245 calories in a 30-minute session..
How to Do Jumping lunges – Single Side (Dynamic)
An explosive lower-body exercise where you perform repeated jumping lunges on the same leg, focusing on unilateral power, coordination, and endurance.
💡 Instructions:
Stand upright with feet hip-width apart and hands on hips or by your sides.
Step one foot forward into a lunge position, knees bent at about 90°.
Explosively jump upward, keeping the same lead leg forward.
Land softly back into the same lunge position and repeat immediately.
Keep your torso upright and core engaged throughout the movement.
⚠️ Common mistakes:
Letting the front knee cave inward.
Landing with stiff legs and no shock absorption.
Leaning forward excessively.
Losing balance due to uncontrolled jumps.
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Start Free TrialMuscles Worked by Jumping lunges – Single Side (Dynamic)
Equipment
- No equipment
Calories Burned Doing Jumping lunges – Single Side (Dynamic)
Calorie Calculator
MET 7Calories = MET × weight (kg) × time (hours)
Quick Facts: Jumping lunges – Single Side (Dynamic)
- Type
- No equipment exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes, Hamstrings, Calves, Deep Core
- MET value
- 7
- Calories (30 min, 70kg)
- ≈ 245 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Jumping lunges – Single Side (Dynamic)
What muscles does Jumping lunges – Single Side (Dynamic) work?
Jumping lunges – Single Side (Dynamic) primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Calves, Deep Core.
How do you do Jumping lunges – Single Side (Dynamic) correctly?
An explosive lower-body exercise where you perform repeated jumping lunges on the same leg, focusing on unilateral power, coordination, and endurance. 💡...
Is Jumping lunges – Single Side (Dynamic) good for beginners?
Jumping lunges – Single Side (Dynamic) has a MET value of 7, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Jumping lunges – Single Side (Dynamic)?
Jumping lunges – Single Side (Dynamic) requires: No equipment.
What are the benefits of Jumping lunges – Single Side (Dynamic)?
Jumping lunges – Single Side (Dynamic) strengthens the Quadriceps, engages the Glutes and Hamstrings and Calves and Deep Core.
What exercises are similar to Jumping lunges – Single Side (Dynamic)?
Similar exercises to Jumping lunges – Single Side (Dynamic) include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat.
Is Jumping lunges – Single Side (Dynamic) better than Alternating Single-Arm Dumbbell Thruster?
Both Jumping lunges – Single Side (Dynamic) and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
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