Plyo Lunges: The Final Cardio Train

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Plyo Lunges: The Ultimate Cardio Exercise

A plyo lunge is a variation on the walking lunge exercise. The plyo lunge is quite advanced in relation to the walking lunge in that it requires high intensity and increases your heart rate as this exercise consists of jumping during the walking lunge exercise. This exercise consists of a plyometric transition that involves jumping up in the air while switching feet before landing on the ground. This plyo-lunge exercise requires no equipment and allows you to work out at home while feeling a high surge of energy.

So, in this article, we're going to cover the benefits of plyo lunges, the step-by-step procedure, and common mistakes people make while performing the plyo lunges.


  • Incredible Cardio Exercise:

Plyo lunges is an excellent cardio exercise as it can increase your heart rate considering how much jumping is part of this exercise.

  • Helps in developing lower body strength:

This exercise can help you train your lower body significantly. Plyo lunges target the glutes, quadriceps, hamstrings, calves, hips, core and hip flexors.

  • Provides stability and coordination:

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

Step by step instructions:

  • Stand up straight with your elbows bent at a 90-degree angle. Now take your one leg back into an inverted crisis.
  • Now bend your knees as much as you can so they can give you a boost as you jump.
  • Now take off into the air and straighten both your hips and knees.
  • While in the air you need to change your leg position and bring the initial front leg back and the back leg should come forward.
  • So when you get back into a lunge, the only difference is your legs.
  • For example, if you started with your right leg forward.
  • After you land on a lunge again, your right leg should be in a lunge position.
  • This will initially be difficult for the dynamics of balance and stability associated with the jump. Therefore, do not feel pressured into not being able to do this exercise properly. It will happen gradually.
  • Now you should also make sure that you land comparatively gently when landing so that you do not injure yourself.
  • Make sure you put your front feet correctly on the floor. Don't just be on tiptoe as this will compromise your stability.
  • After that, jump again, switch legs again, and do this exercise until you are comfortable.

Common mistakes:

Plyo lunge is a high-intensity workout. A sufficient warm-up should therefore be initiated so that your body is stretched and can carry the load of this high-intensity workout without harming yourself.

  • Forward knee to forward:

Some people extend their front knee a lot more than they should. This is a common cause of loss of balance and stability.

Locking the knees puts too much pressure and stress on them and can lead to injury because the knees and hips cannot balance your weight when the knees are locked.

This is a mistake many people unknowingly make. This can cause you to lose your balance and twist your ankle.

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