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Lateral Lunge with Shift and Jump

A dynamic plyometric exercise that combines lateral lunging with explosive jumping movements, improving lower body power, balance, and lateral movement coordination.

Exercise Overview

Category

Mobility

Exercise_Type

Flexibility

Difficulty_Level

Advanced

Technique

Stand with feet shoulder-width apart. Perform a lateral lunge to one side, then explosively jump and shift your weight to the opposite side, landing in a lateral lunge position. Continue alternating sides with controlled movements.

Starting Position

Begin standing with feet shoulder-width apart, core engaged, and ready to perform the lateral lunge.

Finishing Position

Land in the opposite lateral lunge position with control, maintaining balance and proper form.

Form Cues

Lunge to the side, explode upward, shift weight mid-air, land with control

Common Mistakes

Poor balance, not maintaining proper form, rushing the movement, poor landing

Progression Tips

Add weight, increase jump height, perform more repetitions, or add resistance bands.

Regression Tips

Remove the jump, perform static lateral lunges, or reduce range of motion.

Safety Notes

Stop if you experience pain in the knees, hips, or ankles. Maintain proper form to avoid injury. This exercise requires good balance and lower body strength.