If you are looking for a move that requires no extra equipment but works muscles in your hips, butt, legs, arms and core, then look no further than the lunge jump. In just one move, a dozen muscles engage to spring your body up in the air. Several more muscles are recruited to help stabilize your body. This is an intermediate level move, so master a basic lunge before you add in some jumping.
Your erector spinae, which runs along your spine, keeps your spine stabile. Your transverse abdominis, one of your abdominal muscles, stabilizes your core. Both of these are primary muscles for performing the lunge jump. Your serratus anterior, which runs along your torso and attaches to the second through ninth ribs, works as a stabilizing muscle. It is responsible for moving your scapula as your arms shift during the exercise.
During the lunge jump, you have two options for your arms. You can have them bent at your elbows. When your left leg is back, your left arm should be in front of your body and your right arm behind your body. As you jump and switch legs, you switch your arms. This engages your deltoids, or shoulder muscles, biceps and triceps. The other option is holding your palms together and stationary in front of your body. This eliminates the upper body portion of the move.
Your gluteus maximum, one of the three muscles forming your buttocks, straightens your hip joint and assists with moving your legs toward the center of your body. On the front of your leg, your quadriceps engage to straighten your knee and bend your hip. On the back of your leg, your hamstrings assist with bending your knee and straightening your hip. Down through your calves, your gastrocnemius assists with bending your knee. Along with your soleus, it helps flex your ankle.
This high-impact movement moves multiple joints at once, so make sure you use proper form during the lunge jump to avoid any injuries. Begin by standing with one foot in front of the other with both knees bent slightly. Dip down into a lunge position to bend your knees more. Immediately jump upward, quickly shift your legs and land with feet in opposite positions. Dip back down into a lunge until your back knee nearly touches the ground, then jump up again and switch. Continue jumping and switching leg positions.
Fitzalan Gorman has more than 10 years of academic and commercial experience in research and writing. She has written speeches and text for CEOs, company presidents and leaders of major nonprofit organizations. Gorman has published for professional cycling teams and various health and fitness websites. She has a Master of Arts from Virginia Tech in political science and is a NASM certified personal trainer.