Jump Lunge To Feet Jack
Perform a jump lunge followed by a feet jack for a dynamic lower body workout.
- Start in a standing position.
- Step back into a lunge with your right leg, lowering your hips until both knees are bent at about a 90-degree angle.
- Explosively jump up, switching your legs in mid-air.
- Land softly in a lunge position with your left leg back.
- Immediately perform a feet jack by jumping your feet out wide and then back together.
How to perform the Jump Lunge To Feet Jack
- Set up. Set up in a stable, balanced starting position appropriate for the Jump Lunge To Feet Jack using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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