Jump Lunge To Feet Jack

in Quadriceps Exercise

Main Muscle Worked: Quadriceps

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Jump Lunge To Feet Jack - Exercise Guide

Step 1

Begin the exercise in a lunging position. One foot should be forward and knee bent with your back knee touching the floor. This is your starting position.

Step 2

Quickly jump up by extending your legs at the same time. Swing your arms to gain more momentum for the jump.

Step 3

As you do the previous step, switch the position of your legs. Move your back foot to the front and your front foot to the back.

Step 4

Once you’ve landed, absorb the impact with your legs by proceeding to a lunge position. Continue jumping and landing in this manner for four times.

Step 5

After that, do two jacks. To do this, stand up straight with your feet close together and arms resting on your sides with your elbows slightly bent.

Step 6

Jump using your both feet. Move your feet out to your side as you swing your elbows out.

Step 7

Immediately reverse your movements by jumping back to your starting position and moving your elbows back to your sides.

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