Cardio Lunge

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your core engaged.
2. Step one foot forward into a split stance, keeping your torso upright.
3. Lower your hips until both knees are bent at approximately 90-degree angles, with the back knee hovering just above the floor.
4. Position your arms in a 'runner's' pose, with the arm opposite your front leg bent at the elbow and pulled forward.

How to do it

1. Drive explosively off the ground by pushing through both feet, jumping vertically into the air.
2. Switch your leg positions quickly in mid-air so the back leg moves forward and the front leg moves back.
3. Land softly on the balls of your feet, immediately absorbing the impact by sinking back into a lunge with the opposite leg forward.
4. Exhale sharply during the jump phase and inhale as you descend into the next lunge, maintaining a fast and rhythmic tempo.

Form checklist

• Keep your chest lifted and shoulders back to avoid leaning forward.
• Ensure your front knee stays tracked over your mid-foot and does not cave inward.
• Land with 'quiet feet' to ensure you are properly absorbing the impact through your muscles, not your joints.
• Maintain a tight core throughout the movement to stabilize your spine during the transition.

Pro tips

• Pump your arms vigorously in sync with your legs; this increases the cardiovascular demand and helps generate vertical momentum.
• Focus on a quick 'ground contact time'—spend as little time on the floor as possible to maximize plyometric efficiency.

Make it harder

• Increase the height of your jump to emphasize power and increase the eccentric load on the landing.
• Hold a light pair of dumbbells to increase the resistance and further challenge the deltoids and core.

Frequently asked

What muscles does the cardio lunge work?

The cardio lunge primarily targets the calves and quadriceps, and also works the adductors, glutes, and hamstrings as secondary muscles.

What equipment do you need for the cardio lunge?

The cardio lunge requires no equipment — just your body weight.

Is the cardio lunge good for beginners?

The cardio lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Air Punches MarchBeginner · calves, pectorals, and quadriceps