Plyo Lunge to Squat Jump

Plyo Lunge for Squat Jump is a powerful plyometric exercise that combines lunge jumps with squat jumps. This combination improves both explosiveness and endurance while building strength in the thighs, glutes and core muscles. :contentReference[oaicite:0]{index=0}

Correct Execution of Plyo Lunge for Squat Jump

Follow these steps to perform the exercise correctly:

  1. Start in a lunge position with the right foot forward and the left knee almost touching the floor.
  2. Jump explosively upwards and switch leg positions in the air so that you land with your left foot forward and your right foot backwards.
  3. From this position, jump back up and land in a squat position with your feet shoulder-width apart.
  4. Perform a deep squat and then jump up, landing softly back into the squat position.
  5. Repeat the sequence by stepping back into the lunge position and continue for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Inadequate depth in lunge and squat: Be sure to lower hips to knee height to maximize muscle activation.
  • Hard Landings: Land softly on the balls of your feet to reduce stress on joints and minimize the risk of injury.
  • Lack of core stabilization: Engages the core muscles throughout the movement to maintain balance and control.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform lunges and squats without jumping to focus on form and build core strength.
  • Advanced: Add dumbbells or a weight vest to increase the resistance and further challenge the muscles.

Number of Repetitions and Sets

Perform 2-3 sets of 8-10 repetitions per side, depending on your fitness level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower into the lunge or squat position and exhale as you jump up. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Plyo Lunge for the Squat Jump:

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