Dynamic Lunge With Weight & Jump

Description

Stand upright with a step in front of you, holding a weight in one hand. Place one foot on the step, then step backward into a lunge position. Bend your front knee, lowering your back knee close to the ground, while keeping your chest upright and stable. Push through your front leg to bring your back leg onto the step, lifting your opposite knee in front of you. Perform a small jump, fully extending your supporting leg to create a dynamic push-off. Simultaneously, lift the weight overhead, extending your arm as your knee rises. Slowly return to the lunge position, stepping the back leg down with control. Maintain a stable and aligned posture throughout the exercise.

Settings

Equipment

WeightStep

Positions

Lunge

Muscle groups

Hip extensors

Difficulty

Moderate

Movement

Extension

Contraction mode

Concentric