Lunge/Squat/Squat Jump

Set Up:

  1. Stand with your feet about hip width apart. Feet should be parallel or toes just slightly pointed out.
  2. Either hold the ends of one dumbbell in each hand, or hold one dumbbell in each hand.
  3. Chest is up, shoulders are back.

The Movement:

  1. Lunge one foot back at a time, and return to standing.
    Review the Lunge for demonstration on the lunge movement.
  2. Squat with your weights on either side of your legs – or if you’re not using weights, hands can be at your hips or by your sides.
    Review the Goblet Squat for demonstration on the squat movement.
  3. Squat Jump.

Specific Cues:

  • Do not look at the ground.
  • Review cueing for the Squat movement, the Lunge movement, and the Jump Squat
  • When finishing the jump Squat, Do NOT land on straight legs. Doing so will put a lot of stress on the knees. So, although it will hurt, from the jump, move directly in to a squat.

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