Recipes
Exercises
Foods
Guides
Blog
Pricing

Switch language▾

Volya

AI trainer, nutritionist, and dietitian — multi-language from day one.

Product

Exercises
Foods
Recipes
Blog
Guides
About
Pricing
Waitlist

Legal & contact

Privacy
Terms
hello@volya.fit
GitHub ↗

© 2026 VolyaNot medical advice. Consult a clinician before starting a new programme.

← Back to catalog

quadriceps·cardio

Alternating lunge jump

Plyometric leg switch — explode from a lunge, swap legs mid-air, land in opposite lunge.

Real movement reference — Free Exercise DB (CC0).

Highlighted: primary muscle (bright), supporting muscles (light).

Difficulty

3/5

none

Secondary muscles

glutes
hamstrings
calves

Form cues

1Soft knee landing, never lock out
2Drive arms up for power
3Front knee tracks over (not past) the toe

Common mistakes

Knee caving inward on landing
Bouncing instead of fully resetting between reps

Contraindications

Skip or modify this move if you have:

knee injury
Pelvic floor dysfunction

Alternating lunge jump · Volya