Quads exercise
Alternating Lunge Jump
Leg bending and extension for quads and glutes. Sides alternate on each rep.
- Primary muscleQuads
- Also worksGlutes
- EquipmentBodyweight
- TypeCompound
- MovementLunge
- LevelAdvanced
- Quads
- Glutes
- Bodyweight
How to do the Alternating Lunge Jump
4 steps, in the order you do them.
- Place your feet hip-width apart and stabilize your torso before you start.
- Bend at the hips and knees, keeping your knees aligned with your feet.
- Push through your whole foot to come back up, keeping your torso stable.
- Alternate sides without twisting your torso or using momentum.
Muscles worked
Alternatives to the Alternating Lunge Jump
They work the quads with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
More quads exercises
Barbell Bulgarian Split SquatQuads · Barbell, bench, and rack
Reverse LungeQuads · Bodyweight
Barbell LungeQuads · Barbell
LungeQuads · Bodyweight
Frequently asked questions
What muscles does the Alternating Lunge Jump work?
The Alternating Lunge Jump works mainly the quads. It also works the glutes.