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Exercise Description |
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Main Target Muscles |
Quads |
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Secondary Target Muscles |
Calves |
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Workout Type |
Power |
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Gym Gear |
Bodyweight/Dumbbells |
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Fitness Level |
Intermediate/Advanced |
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Compound/Isolated |
Isolation |
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Power Move |
Push |
Target Muscle: Hamstrings, Glutes, and Hip Flexors
Alternating Plyo Lunges Overview
These high-intensity bodyweight workouts, known as plyometric lunges or jumping lunges, improve lower-body strength and elevate your heart rate. Muscles are stretched and contracted quickly in plyometric activities.
Plyo lunges use a jump lunge to increase heart rate while also strengthening glutes, hamstrings, hip flexors, and quadriceps. You may want to start with walking lunges or reverse lunges if you're new to the workout.
How to Do It?
Begin with 2–4 sets of 10–20 repetitions for plyo lunges. Sets and repetitions should be chosen depending on your ability to maintain proper technique during each set.
- Stand with your feet shoulder-width apart and your knees slightly bent. Your shoulders should be exactly above your hips, and your head and neck should be in a neutral posture. Throughout the action, keep your chin tucked, as if you were cradling an egg beneath your chin.
- To achieve a sturdy stance, evenly distribute your weight and grab the floor with your feet. With a small bend in your elbows, keep your arms long at your sides.
- Take a step forward into a lunge stance while keeping a neutral spine and an erect chest position. Bend your hips, knees, and ankles while keeping a firm foot stance to drop your hips toward the floor until your back knee is an inch or two off the ground.
- Your front foot should be neutral, and your front knee should cross your big toe directly. You should be on the ball of your back foot with your heel off the ground, and your back hip should be above your back knee. Your chest should be a fraction of an inch ahead of your hips. This is the starting position for all repetitions.
- To begin your leap, stomp your front foot into the ground while simultaneously swinging your arms forward.
- Quickly alter your leg position by moving your rear leg forward and your front leg back at the highest point of your leap in mid-air.
- Land at the bottom position of a lunge after your leap. The landing stance should be identical to the leaping position. Your weight should be equally distributed and your front foot should be neutral. Your chest should be a fraction of an inch ahead of your hips.
- Prepare to leap again by stabilising your body. Continue jumping for the required amount of repetitions, switching sides.
Tips for Alternating Plyo Lunges
- Always choose a weight that permits you to maintain complete body control throughout the exercise.
- Pay great attention to your body while doing any activity, and stop immediately if you feel any pain or discomfort.
- Incorporate correct warm-ups, rest, and nutrition into your training regimen to see continuous growth and increase body strength. Your capacity to fully recuperate from your exercises will ultimately determine your outcomes.
- Allow for adequate recovery by resting for 24 to 48 hours before exercising the same muscle groups.
