TrainFury
Start free
Glutes · Bodyweight

Jumping Lunge

A movement that trains your glutes, done using just your bodyweight. Your quadriceps, hamstrings and calves help out.

Jumping Lunge, starting position
EquipmentBodyweight
Type—
Push or pull—
LevelBeginner

Muscles you'll work

Jumping Lunge muscles worked, front viewJumping Lunge muscles worked, back view
GlutesPrimaryQuadriceps · Hamstrings · CalvesSecondary

How to do it

  1. Start by standing with your feet shoulder-width apart.
  2. Take a step forward with your right foot, lowering your body into a lunge position.
  3. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
  4. Land softly with your left foot forward and immediately lower your body into a lunge position.
  5. Continue alternating between lunges and jumps for the desired number of repetitions.

More glute exercises

Butt Lift (Bridge)Flutter KicksGlute KickbackLateral Squat
Free · No card required

Log Jumping Lunge and watch it climb

Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

  • Free AI plans, no card
  • Every weight has a reason
  • Miss a day, the week re-fits
Log my first setGet it on Google Play

The AI writes the plan. The engine keeps coaching every session after that — free.