Are you worried about your gym membership? Well, alternating jump lunges is a thoroughly effective workout you don’t necessarily require any equipment to do.
In fact, this exercise will burn fats, tone your thighs and glutes and get your heart rate up. The exercise will also do great work in improving stability and balance throughout your body.
HOW TO DO ALTERNATING JUMP LUNGES PROPERLY
- Stand tall with your hands on your temples. Prepare to jump by bending your knees and sinking into a lunge.
- Slightly lean forward and contract your core muscles. Ensure that you maintain your core muscle engagement throughout the exercise.
- Sink your weight down quickly and explosively drive both feet into the floor. Fully engaging your hips and knees, launch your body upwards.
- As you jump into the air, bring your feet together and quickly switch position as you head to the landing position.
- While landing, maintain a balanced foot position. Ensure your forward knee is over your forward foot and not beyond.
- Try landing softly on the forward mid- foot and let your heel come in contact with the ground. Keep your hips back and allow your hips and knees to bend deeply in order to absorb the landing.
- Drop into a deep lunge as you prepare to start the next jump lunge.
- Repeat the jump lunge movement alternating your legs for the duration of your workout time.
WHAT MUSCLES DO ALTERNATING JUMP LUNGES WORK?
Below are the primary muscles that are worked when alternating jump lunges
- Gluteus Maximus
- Hip flexors
- Vastus Medialis Oblique
ALTERNATING JUMP LUNGES BENEFITS
Below are some benefits:
APPLICATION TO HUMAN LOCOMOTION
This is a dynamic exercise that involves your knees, ankles, and hips flexing and extending in unison to produce triple extension in a unilateral setting.
Generally, as humans, we move typically supported on one leg and should therefore be able to support ourselves explosively on a single leg, transfer force to the other, and react to opposing forces.
All these properties are required when walking, jumping, and running. For athletes who find themselves in a weightlifting world, this exercise will help you in building and maximizing your lower body power output.
Since it is a form of plyometric, it has benefits like all the other plyometrics, only that this one combines all the benefits of unilateral training such as correcting imbalances, decreasing injury risk, developing motor skills, speed injury recovery, and core stabilization.
By combining both plyometric and unilateral training, you will bridge the gap from training to a competitive world by increasing your athletic potential.
HIP, KNEE, AND ANKLE STABILITY
Contrary to other people referring to it as a traditional stability exercise, the alternating jump lunge is an explosive and complex exercise in nature, which requires an already great amount of strength and stability.
While performing this move, you will develop great stability and smooth joint movements. You will also develop the ability to accelerate and decelerate your joints, which is key in the prevention of injury in the hip and knee.
ALTERNATIVES TO ALTERNATING JUMP LUNGES
Below are alternatives to this workout, which you can include into your workout time in order to achieve the above-mentioned benefits. You will also note that these alternatives are simply assisted alternating jump lunges, regressions, and progressions.
ASSISTED JUMPING LUNGE
This is a regressed version of the alternating jump lunges. It entails one to use bands to help them find their balance in the air and additionally gain some control in the landing of the movement.
JUMPING SPLIT SQUAT
This alternative is very similar to the alternating jump lunges. The only difference is that the performer is supposed to hop off the floor, slightly picking up the back heel as they jump.
The jumping split squat is a slightly regressed version of the alternating jump lunges and can be a great developmental progression to help build towards the full-on alternating jump lunges.
TIPS FOR PERFORMING ALTERNATING JUMP LUNGES
Since this is an advanced move, ensure that first, you are able to master the basic lunge.
If you have problems with your form or are not comfortable performing a walking lunge smoothly, ask a fitness expert to first watch you do the basic movements before proceeding to the advanced one.
You really don’t want to hit the ground too hard. While performing alternating jump lunges, avoid landing too hard inasmuch as it is an explosive exercise.
If you are landing too hard, scale back on how high you jump or shorten your stance and focus on a softer landing instead.
“Straight up, straight down” should be your mantra when performing this workout. Always keep your torso upright with your chest tall.
Use any wall in front of you to maintain this posture by ensuring you are square to it as this will help you from bending forward and rotating your upper body.
Once you are comfortable with alternating jump lunges, consider taking as little time as possible on the ground. Moving at a quicker pace is key when it comes to this exercise.
ALTERNATING JUMP LUNGES MISTAKES TO AVOID
Consider avoiding the following common mistakes in order to reap maximum benefits from this exercise without any injuries or strain.
LACK OF WARMUP
Because the alternating jump lunges are an advanced plyometric move, you should not perform it without basic preparation like a quick core workout.
KNEE TOO FAR FORWARD
When your knee is far beyond your feet it will be strained.
By locking your knees, you will be placing too much stress on them.
If you notice this, stop the exercise as it may cause other dire injuries during the exercise.
It is not easy to have the strength, balance, and aerobic fitness to perform the alternating jump lunges, that is why experts advise that you should start with a basic movement first.