Plyometric Lunges: Explosive Leg Strength

1. Stand Tall:

   • Begin by standing with your feet together and your hands on your hips or by your sides.

2. Prepare Your Body:

   • Engage your core and keep your back straight.

Performing the Exercise

1. Step into a Lunge:

   • Step your right foot forward into a lunge position. Your right knee should be bent at a 90-degree angle directly above your right ankle. Your left knee should be hovering just above the ground.

2. Jump and Switch Legs:

   • Explosively jump into the air, switching the position of your legs while in mid-air. Your right foot should come back, and your left foot should move forward.

3. Land Softly:

   • Land softly back into a lunge position with your left foot forward and right foot back. Absorb the impact by bending your knees.

4. Repeat:

   • Continue to jump and switch legs, alternating lunges with each jump.

1. Maintain Proper Posture:

   • Keep your back straight and your chest lifted. Avoid leaning forward or arching your back.

2. Engage Your Core:

   • Tighten your core muscles to maintain stability and support your lower back throughout the exercise.

3. Control Your Movements:

   • Focus on making controlled, deliberate jumps rather than rushing through the exercise.

4. Use Your Arms:

   • Swing your arms naturally to help with balance and momentum. You can keep them at your sides or swing them in opposition to your legs.

5. Land Softly:

   • Land gently on the balls of your feet to reduce the impact on your joints. Absorb the landing by bending your knees.

Breathing and Rhythm

1. Maintain Steady Breathing:

   • Breathe rhythmically throughout the exercise. Inhale as you lower into the lunge and exhale as you jump and switch legs.

2. Keep a Consistent Pace:

   • Start at a moderate pace to master the technique, then gradually increase your speed while maintaining good form.