Plyo Lunge Guide: How to Do Plyometric Lunges Properly

Plyometric lunges, better known as plyo lunges or jumping lunges, are high-intensity bodyweight exercises that build lower-body strength and raise your heart rate. Plyometric exercises use a rapid repetition of movement to stretch and contract your muscles. The jump lunge performed in plyo lunges raises your heart rate to deliver a powerful cardio workout while also building muscle in your glutes, hamstrings, hip flexors, and quads. If you're new to lunge exercises, consider practicing walking lunges or reverse lunges before attempting a jumping lunge.

For plyo lunges, begin by performing 2–4 sets of 10–20 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout each set.

1. 1. Stand with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Your arms should remain long by your sides with a slight bend in your elbows.
3. 3. Pre-tension your shoulders and hips with a good inhale and exhale, and engage your core. Your ribs should be down and your pelvis should be slightly tucked.
4. 4. While maintaining a neutral spine and an upright chest position, take a step forward to get into a lunge position. While maintaining a stable foot position, bend your hips, knees, and ankles to lower your hips toward the floor until your back knee is an inch or two from the ground.
5. 5. Your front foot should be neutral and your front knee should be directly over your big toe. Your rear hip should be over your rear knee, and you should be on the ball of your back foot with your heel off of the ground. Your chest should be slightly ahead of your hips. All repetitions should begin from this starting position.
6. 6. Explosively push your front foot into the ground while simultaneously swinging your arms forward to begin your jump.
7. 7. At the highest point of your jump in mid-air, quickly switch your leg position by bringing your back leg forward and your forward leg back.
8. 8. Land from your jump in the bottom position of a lunge. Your landing posture should be the same as your jumping posture. Your front foot should be neutral with your weight evenly distributed. Your chest should be slightly ahead of your hips.
9. 9. Stabilize your body and quickly prepare to jump again. Continue to jump, alternating sides for your desired number of repetitions.

There are several notable benefits of practicing plyo lunges.

1. 1. Plyo lunges are a full-body workout. When performed properly, plyo lunges build muscle in both your lower body and core, making them a great addition to your high-intensity interval training (HIIT workout).
2. 2. Plyo lunges are an aerobic exercise. Plyo lunges keep your heart pumping for an extended period of time, which can help improve the efficiency of your body's cardiovascular system.
3. 3. Plyo lunges are a convenient home workout. Plyo lunges are a bodyweight exercise that doesn’t require you to have access to any exercise equipment, making them a convenient addition to your home workout routine.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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