If you are trying lunges for the first time (or the first time in a long time), start with the split squat (stationary lunge) which is an excellent primer for this exercise.
As in the jump squat, this is a plyometric exercise designed for athletes who participate in stop-and-go sports.
- Stand in a lunge position, with the back straight, chest up and knees over the laces of the shoe (the knee is at 90 degrees), not overshooting the toes.
- Using the arms for momentum, swing the arms upward as you jump upward keeping the back straight (rather than sitting the buttocks back as in the jump squat), and switch legs in the air so that you land opposite to the start position.
- Quickly jump upward again, and switch legs again as well.
Make sure you perform this exercise on a flat even surface, and stop exercise immediately if balance begins to falter.