Jump Switch Lunge

Equipment

No Equipment Needed

Muscle Group

Plyometrics

Setup

Use an open, flat, non-slip space. Wear supportive shoes and start with bodyweight only. This is a plyometric movement—only progress to higher speed or added load if you can land quietly with solid knee control.

Starting Position

Start in a split stance with one foot forward and one foot back. Keep your torso tall, core braced, and shoulders relaxed. Both knees are slightly bent, with most of your weight through the front heel/mid-foot. Arms can be at your sides or in an athletic position for balance.

Execution

Inhale and brace. Lower into a controlled lunge by bending both knees until your back knee approaches the floor and your front thigh is near parallel (or as deep as you can with control). Explosively drive through the floor and jump upward, switching your legs mid-air so you land with the opposite foot forward. Land softly into a lunge position with knees tracking over toes and hips loaded (don’t let the knee cave in). Immediately absorb the landing, regain balance, then repeat for the desired reps.

Tips on doing this exercise

Aim for quiet landings—control matters more than height.

Keep your feet about hip-width (not on a tightrope) for better balance.

Think “soft knees, hips back” as you land to protect joints and load the legs.

If knee control isn’t solid, regress to reverse lunges or split squats before adding jumps.

Progress by increasing reps and control first, then speed—only when every landing stays clean.

‍

Common Mistakes

Landing stiff and loud (poor shock absorption)

Knees caving inward on landing or takeoff

Taking too narrow a stance, causing wobbling and knee stress

Rushing reps and losing depth/control on each lunge

Letting the torso collapse forward or twisting side to side

Jumping too high without control instead of focusing on clean landings

‍

Recommended Ranges

Power/athleticism: 3–6 sets of 4–8 reps per side (full recovery, max quality)

Conditioning: 3–5 rounds of 20–40 seconds, rest 40–75 seconds

Beginner: 2–4 sets of 3–6 reps per side (lower jump, strict control)
Rest 60–120 seconds between sets for power work.

‍