Muscle Groups
- Abs and Core
- Hips & Buttocks
- Legs
Purposes
- Increases power in hips, legs and torso.
Overview
Jumping lunges with rotation and forward movement develop powerful, strong legs. The rotation activates the core muscles and the forward movement requires the fast-twitch muscles fibers in the legs to fire on all cylinders. Jumping lunges with rotation and forward motion should be not be performed by beginners. A strong strength base is recommended before performing plyometric exercises.
Description
- Stand with your feet at shoulder width, holding your hands relaxed in front of you.
- Step forward about 16 to 20 inches and descend carefully, rotating to the leading leg.
- Then jump forward and switch foot position, rotating again to the opposite side.
- When you land, absorb right into a lunge by bending your knees.
- Again, jump forward and immediately switch foot position, rotating again.
- Continue for a specified number of repetitions or time.
Mistakes
- Front foot and knee not pointing straight.
- Feet not staggered enough forward and back.
- Rotating the arms only instead of the entire torso.
