Plyo Lunges: The Ultimate Cardio Exercise

plyo lunges

A plyo lunge is a variation of the walking lunge exercise. The plyo lunge is quite advanced in respect to the walking lunge as it requires high intensity and boosts your heart rate as this exercise consists of a jump while doing the walking lunge exercise. This exercise consists of a plyometric transition associated with jumping high in the air while switching the feet before landing on the floor. This plyo lunge exercise does not require any equipment and allows you to work out at home while feeling a high energy boost.

Thus, in this article, we will be taking a look at the benefits of plyo lunges, step-by procedure and common mistakes that people commit while doing the plyo lunges.


  • Incredible Cardio exercise:

Plyo lunges is an excellent cardio exercise as this can increase your heart rate considering all the jumping that is a part of this exercise.

  • Aids in the development of the lower body strength:

This exercise can help you in exercising your lower body considerably. Plyo lunges target your glutes, quadriceps, hamstrings, calves, hips, core, and hip flexors. 

  • Provides stability and coordination:

This exercise is mainly based on balance. Plyo lunges is all about stabilizing your body after the jump without losing balance.

Step-by-step instructions:

  • Stand upright with your arms elbows bent at a 90-degree angle. Now take your one leg back into a reverse crunch. 
  • Now bend your knees as much as you can so that they can help you give a thrust while jumping. 
  • Now launch yourself up into the air extending both your hips and knees.
  • While you are in the air, you have to change your leg position and take the initially forward leg backward, and the back leg should come forward. 
  • So as you land back into a lunge, the only difference being your legs. 
  • So, if, for example, you started with your right leg forward. 
  • Now, after landing back into a lunge, your right leg should be in a lunge position.
  • This is going to be hard initially to the dynamics of balance and stability associated with the jump. Thus, don’t feel pressure about not being able to do this exercise correctly. It will happen gradually. 
  • Now you should also make sure that you should land comparatively softly when you land so that you do not cause any injury to yourself.
  • Remember to put your forward feet down on the floor properly, don’t be only on your toes as this will threaten your stability. 
  • After this, jump again, change your legs again, and continue doing this exercise until you can comfortably.

Common mistakes:

  • Not enough warm-up: 

Plyo lunge is a high-intensity workout. Therefore, it should be preceded with an ample amount of warm-up so that your body is stretched out and can bear the load of this high-intensity workout without injuring itself. 

  • Forward knee too forward: 

Some people stretch their forward knee a lot more than they should be doing. This is a common cause for losing balance and stability. 

  • Locking your knees: 

Locking the knees puts too much pressure and stress on them, and it can lead to an injury as the knees and hips won’t be able to balance your weight if the knees are locked. 

  • Staying on toes: 

This is a mistake that a lot of people commit unknowingly. This can make you lose balance, and you can turn your ankle.

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