Give it a Go - Lunge Split Jump

Lunges will help to build up your lower body strength, provide a great core workout and challenge your Cardiovascular System. Lunges don't require any equipment, you don't need much room and they can be performed anywhere and varied in so many ways.

This blog will look at doing the Lunge with a jump. Please see my previous blog on 'Give it a Go - Lunge' before attempting this version of the Lunge. Doing a lunge with a jump will develop your lower body speed and explosive power and significantly challenge your cardiovascular system. Lunge Split Jumps are a great way to improve your cardiovascular fitness and improve your strength, balance, power and co-ordination. Are you up for the challenge?

Poor Lunge technique is common, and can result in knee, ankle, hip and/or lower back injuries. The following are a few tips on how to perform the lunge split jump safely and correctly:

  • Keep your upper body straight, chest lifted, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Ensure your core is fully engaged throughout the exercise. Place your hands behind your head or at your side.
  • Stand in a split position with one leg forward and one leg back, with both feet facing forward.
  • Bend both knees and lower yourself towards the floor. Leading leg should be parallel to the floor with a 90 degree bend in the knee and the back leg is bent at 90 degrees above the floor.
  • With control, powerfully/explosively push up and jump up off the floor (from the feet through the knees and thighs) and into the air and switch your legs in mid air.
  • Land back on the floor with control in the opposite stance to which you started. As you land, bend both knees to soften the landing. That is 1 repetition.
  • Using a smooth motion, breathe in on the way down and out on the way up.
  • Avoid bouncing off the floor, letting your heels rise off the floor and your knees pushing out in front of your toes. Be careful to wear appropriate footwear and to use if possible a soft surface so that the landing action does not put too much stress on the ankles, knees and hips.

As a starter, aim to complete 8-10 repetitions and see if you can do this 2-3 times. If you can't don't worry. Build up to it. You are best doing 6 correct Lunge Split Jumps with safe and proper technique rather than 10 incorrect ones. Please see my bank of 'Give it a Go - Lunge Exercises'.

Please remember to warm up thoroughly before exercising and to speak to your GP before starting any exercise programme. Should you require any help, advice or information please do not hesitate to contact me. I would be delighted to discuss with you the tried and tested methods and lifestyle changes that I have developed to help people achieve their health and fitness goals.

Keep up the great work,

Live life actively,


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