Drop Lunge Jump

Drop Lunge Jump

The drop lunge jump combines a dynamic reverse lunge with an explosive jump, creating a powerful unilateral plyometric movement. By quickly stepping back into a lunge then immediately jumping, this exercise develops vertical propulsion power from an asymmetric position, replicating the motor patterns of many sports.

Anatomy Targeted

The quadriceps of the front leg bear the main load and produce explosive knee extension. The gluteus maximus provides powerful hip extension during the jump. The hamstrings of the rear leg decelerate the backward movement and assist the return. The iliopsoas flexes the hip to bring the rear leg back. The calves finalize propulsion. The abdominals and obliques stabilize the trunk against rotation induced by asymmetry.

Step-by-Step Execution

1. Stand with feet together, arms at your sides.
2. Quickly step one foot back into a reverse lunge, lowering until the rear knee nearly touches the floor.
3. The front knee is bent at 90 degrees, aligned above the ankle.
4. From the bottom of the lunge, jump explosively upward pushing through the front leg.
5. Land with feet together in a standing position.
6. Stabilize then repeat on the same side or alternate.

Sets and Reps

3 sets of 6 reps per leg. Rest 60 to 90 seconds between sets. Maintain maximum explosive intent on every rep.

Safety Warnings

• Master the static reverse lunge perfectly before attempting the explosive version.
• The front knee should never excessively pass beyond the toes.
• Control the lunge descent: do not drop passively.
• Land on both feet simultaneously after the jump.
• Non-slip surface mandatory; the rear foot must be able to step back without sliding.
• Avoid with knee pain or hip problems.

Progressions

• Level 1: Reverse lunge + extension without jump (rise onto toes).
• Level 2: Standard drop lunge jump with feet-together landing.
• Level 3: Drop lunge jump with lunge landing (chained).
• Level 4: Drop lunge jump with dumbbells or followed by a sprint.

Target Audience

Intermediate athletes seeking explosive unilateral work. Ideal for team sport players (basketball, volleyball), sprinters, and combat sport athletes. Excellent for correcting strength imbalances between right and left legs.