Bodyweight Exercise: Plyo Lunge

Conquer the plyo lunge, then take on even more bodyweight exercises!

Works

  • Quadriceps
  • Glutes
  • Calves
  • Hamstrings
  • Core

Like most bodyweight exercises, the plyo lunge can be modified to suit most ranges of fitness. Here, I list three different variations that are basically advanced, moderate, and basic. However, in addition to the level of your fitness and physical abilities, you can also adjust modifications depending on your level of exhaustion with the exercise, or your workout.

Plyo Lunge

Hardest – Level 3

  1. Take a lunge stance so that your forward knee is stacked directly over the ankle of your forward foot.
  2. Raise your arms overhead.
  3. Jump and switch legs, so that the other leg is forward with your knee stacked over the ankle. With the jump switch, both feet will land close to simultaneously.
  4. Try to land as softly as possible after your jump.

Moderate – Level 2

  1. Take a lunge stance so that your forward knee is stacked directly over the ankle of your forward foot.
  2. Raise your arms overhead.
  3. Skip-step forward to switch legs, so that the other leg is forward with your knee stacked over the ankle. With the skip-step, the front foot will land before the back foot returns to the ground.

Basic – Level 1

  1. Take a lunge stance so that your forward knee is stacked directly over the ankle of your forward foot.
  2. Raise your arms overhead.
  3. Step your back leg forward, and your front leg back in order to switch which leg is forward. With the step variation, there is always at least one point of contact to the ground.

Plyo Lunge

Tips and Modifications

  • The deeper you get into your lunge, the more challenging it will be on your body.
  • There is a component of balance in this exercise. Keep your eyes focused on some point to assist in your balance.
  • If this exercise is troublesome on your knees and ankles, try limiting your range of motion in addition to the levels of difficulty listed above.
  • Place your hands on your hips instead of holding them overhead to lessen the cardiovascular impact of this exercise.

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