#38 JUMPING LUNGES

„ This is a hard leg exercise for the quadriceps muscles

that you only should integrate into your training if you are
at an advanced level.

You start with one knee on the ground and raise TRAINING: QUADRICEPS MUSCLES
the forearm on the same side pointing towards DIFFICULTY: ADVANCED
the ceiling. On the other hand, your arm loosely
hangs beside your body. Your leg is positioned
in the lunge with upper and lower leg creating INTERMEDIATE: 20REP
a 90-degree angle to each other. Also, you have 
ADVANCED: 30REP
your chest wide open.

Using a dynamic movement, you change the

respective positions of your legs: you jump in
the air, and you land into this lunge with your
rear leg, and then pull the initially front leg into
its position backwards. It is important that when
you find yourself in the lunge position that your
entire foot should be firmly on the ground be-
fore your rear knee hits the ground. You stay
down briefly - and then go to the next jump. For
the correct momentum, do not forget to move
your hands along with every step, therefore you
should be alternating right and left arms up like
a sprinter.

Three things you should always think about for

the correct execution of Jumping Lunges: explo-
siveness, balance and coordination. If you bring
up all of these into this exercise, you‘re on the
right track.

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