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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
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