Lean and strong legs are what every gym goer and athlete dreams wants. Although traditional workouts like squatting and deadlifting are common in almost every lower body exercise, there are many other activities you can do to target your leg muscles.
An example is jumping lunges. They make a fantastic way to exercise your lower body. They also increase the difficulty and intensity of basic lunges by adding jumps. Including a plyometric jump works the quads, glutes, hamstrings, calves and hip flexors. It also recruits the body’s cardiovascular system. That way, you are able to burn more fat and boost your body’s heart rate.
How the jumping lunge works
To perform the jumping lunge properly, you need to keep a strict body form, make a smooth transition and land gently. Of course, this is not possible with weight in your way. Nevertheless, you can easily remedy that with HGH, especially if working out to lose weight is not working for you. HGH helps you lose weight without struggling too much. You can easily find HGH for Sale online and the best part is that your weight will normalize within a few weeks.
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If you are using jump lunges to keep your weight down, here are the steps to help you know how to go about it. Ensure you move obstacles like benches out of the way.
- Position your body so that your feet are shoulder apart, with your entire body engaged.
- With the right foot, step forward. Keep both arms held on your side.
- Shift forward with the right foot so that your heel is in contact with the floor. Next, lower the body until your forward foot is parallel to your floor.
- Jump and quickly switch your feet’s position while you are mid-air so that the right foot moves behind and the left one comes forward. To move explosively, shift both arms forward.
- Land gently on your floor. Ensure you take the lunge position with the opposite foot forward.
- Repeat the movement and switch feet each time you jump. Make as many jumps as you wish. However, if you are a beginner, aim for at most 10 steps. As you become familiar with this workout, take more jumps.
Tips on how to perform a successful jumping lunge
A jumping lunge is quite a sophisticated move. You need to pay attention to all the activities that form this jump, even if you are very fit. Since a jumping lunge is plyometric, you need strength, agility, and balance to pull it off.
That said, here are a few tips on how you can perform a jumping lunge successfully.
- Being a complex move, the jumping lunge requires you to understand the basic moves. If you are still not comfortable with a walking lunge, speak to your fitness instructor. Let him watch as you do it before you perform something much more advanced.
- Try not to land hard. Yes, it can be an explosive activity, but do not hit the ground hard. Try to scale back on your jump. Also, shorted your stances and try to focus on landing gently.
- If you feel uncomfortable, particularly around your knees, discontinue the jumping lunge and check your body’s form. If the discomfort continues, let your fitness instructor check your posture. The jumping lunge should not be done by anyone with hip or knee issues.
- Your torso should be upright. The chest should be square and tall similar to the wall before you. This will ensure you do not rotate or bend forward when you take the jump.
- Once you become comfortable with the jumping lunge, try to spend less time on the floor. Moving quickly is all that it takes to make this exercise truly plyometric.
Activities to pair with your jumping lunge
Once you know how to do the jumping lunge, you can add other workout activities to your routine. The best way to incorporate a jumping lunge to your workout routine is to make it part of your lower body fitness program.
So, if you have static lunges in your program, substitute them with jumping lunges once every week. Pair it up with deadlifts, squats, hamstring curls, and leg presses. Beginners and those at intermediate level should perform jumping lunges alone with an occasional 30-second break. The advanced level can supplement jumping lunges with light squat thrust and leg presses.
Wrap Up
To perform a jumping lunge properly, you need strength, aerobic agility and balance. Getting to this point is not an easy task. For that reason, you need to know the basics first. When you are confident enough, you can try the reverse and forward jumping lunges. You can also incorporate it into other workout activities.
