Lunge alternating in jump with rotation of the upper body (alternating jump) ► jumping lunge

Topic
Power
Auxiliary means
Ohne Hilfsmittel / klassisch / eigenes Körpergewicht
Body part
Whole body
Muscle group
Unterschenkelmuskulatur (hinten), Oberschenkelmuskulatur (vorne), Oberschenkelmuskulatur (hinten), Gesässmuskulatur, Bauchmuskulatur (seitlich)
Organization

Individual work

Duration (mm:ss)
00:00
Topic description

Lunge, upper body rotated towards the bent leg with arms as straight as possible (looking to the side), front (and back) leg bent to a right angle, legs stretched out for a two-legged jump, change leg position during the jump (move back leg forwards and front leg backwards) and move the upper body and arms to the other side, landing in the starting position (mirror-inverted).

Attention:
Always keep the front knee behind the tip of the foot and in the centre of the foot.

Lighten:
Higher starting position/lower upper body less (larger angle in the knees).

Harden:
Additional weight (hold in your hands).

Variation:
Jump height can be varied: high jumps with plenty of time to change leg position or only small jumps with quick leg shifts.

Material

1 weight vest/weight disc/(medicine) ball/1-2 dumbbells ► make the exercise more difficult (additional weight)

Pictures
QR-Code