How To Do Plyometric Lunges Video

Plyometric lunges target muscles of the leg for speed and endurance, increasing fast twitch muscle response. Learn how to do plyometric lunge exercises in this training video.

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Increases endurance level for athletes
Never put heel of back leg on the floor
Avoid letting knee push out beyond toe
Exhale as switching legs

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Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

AMY MCCAULEY: Hi, here is how we do a plyometric lunge. Like in any plyometrics, it's designed for athletes especially helping you increase your endurance level, and for the general public if you just want to get stronger in the legs. You want two 90-degree angles before you begin, one in the front, one in the back. You're going to rotate the hip under. The knee is going straight down towards the floor. Front leg, you want to think about exploding from your heel. Back leg is the ball of your foot. You never want to put your heel down the floor because it could put pressure in your Achilles tendon or your ankle, so you want to make sure that the hips stay rotated and that our shoulders are back. We're just going to put your hands on your hips, chest up, shoulders down, 90-degree angle drop, take a deep breath in, exhale, switch. As you switch, try to keep from your shoulders to your pelvis very stable. The only movement should be executed through your hips, nice and strong 90-degree angles. We're going to avoid the knee going over the toes. So is here how you do not do a plyometric lunge. You don't want too deep of a knee bend and you make sure that it maintains a 90-degree angle as you drop, so just think about somebody is pulling your head towards the ceiling. Shoulders peel back. You're executing about 8 to 12 reps, and you're going to rest in between 1 to 2 minutes. Make sure you're breathing out on your drop and on your way down. The muscle groups that we are maintaining are the quadriceps, hamstring and glutes, as well as the hip abductors and the flexors. Abs need to be nice and strong, core movement. So the first thing you want to remember: two 90-degree angles, pelvis rotates under. Second thing to remember, as you switch, make sure your knee does not shoot forward over your toe. Third thing to remember, chest is lifted. And the fourth thing, you're breathing. Make sure you're exhaling as you're dropping and switching legs. That's how you do your plyometric lunge.

How to Do Plyometric Lunges Video

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