Plyo Lunge

Muscles worked by the Plyo Lunge

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

Glute MediusGluteus MediusHamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Plyo Lunge

1. Start in a forward lunge with one foot ahead of the other.
2. Drop into a deep lunge with the back knee almost touching the floor.
3. Drive both feet off the floor, switching legs in mid-air.
4. Land softly in a lunge with the opposite leg forward.
5. Continue alternating without pausing.

Form tips

• Land softly with bent knees to absorb impact.
• Switch the leg position fully — do not just hop in place.
• Keep the torso upright — do not pitch forward.

At a glance

Plyo Lunge in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Lunge
• Barbell Reverse Lunge
• Bodyweight Reverse Lunge
• Dumbbell Lunge
• Kettlebell Goblet Lunge
• Kettlebell Lunge Press
• Kettlebell Offset Reverse Lunge and Press
• Kettlebell Reverse Lunge

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "plyo-lunge",
  "name_en": "Plyo Lunge",
  "name_de": "Plyometrischer Ausfallschritt",
  "name_es": "Zancada Pliométrica",
  "description_en": "An explosive split-stance jump that switches the legs in mid-air, alternating each rep.",
  "description_de": "Ein explosiver Sprung im Split-Stand, bei dem die Beine in der Luft wechseln.",
  "description_es": "Un salto explosivo en posición de zancada que cambia las piernas en el aire, alternando cada repetición.",
  "category": "plyometrics",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "gluteus_medius",
    "hamstrings"
  ],
  "goals": [
    "power",
    "endurance"
  ],
  "tags": [
    "leg_day",
    "conditioning"
  ],
  "variation_group": "lunge",
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Start in a forward lunge with one foot ahead of the other.",
    "Drop into a deep lunge with the back knee almost touching the floor.",
    "Drive both feet off the floor, switching legs in mid-air.",
    "Land softly in a lunge with the opposite leg forward.",
    "Continue alternating without pausing."
  ],
  "instructions_de": [
    "Starte in einem vorderen Ausfallschritt, ein Fuß vor dem anderen.",
    "Senke dich in einen tiefen Ausfallschritt, hinteres Knie nah am Boden.",
    "Drücke beide Füße vom Boden ab und wechsle die Beine in der Luft.",
    "Lande weich in einem Ausfallschritt mit dem anderen Bein vorn.",
    "Setze ohne Pause im Wechsel fort."
  ],
  "instructions_es": [
    "Comienza en una zancada con un pie adelantado.",
    "Baja a una zancada profunda con la rodilla trasera casi tocando el suelo.",
    "Despega ambos pies y cambia las piernas en el aire.",
    "Aterriza suave en zancada con la pierna opuesta adelante.",
    "Continúa alternando sin pausa."
  ],
  "tips_en": [
    "Land softly with bent knees to absorb impact.",
    "Switch the leg position fully — do not just hop in place.",
    "Keep the torso upright — do not pitch forward."
  ],
  "tips_de": [
    "Lande weich mit gebeugten Knien.",
    "Wechsle die Beine vollständig — nicht nur am Platz hüpfen.",
    "Halte den Oberkörper aufrecht — nicht nach vorn kippen."
  ],
  "tips_es": [
    "Aterriza suave con las rodillas flexionadas.",
    "Cambia la posición de las piernas por completo — no solo saltes en el sitio.",
    "Mantén el torso erguido — no te inclines adelante."
  ],
  "met": 7.0,
  "images": {
    "flat": {
      "start": "images/flat/plyo-lunge-start.webp",
      "peak": "images/flat/plyo-lunge-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "plyo-lunge");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.