10 Best Lunge With Jump Alternatives for Home Workouts

Ranked Lunge With Jump Alternatives

10 substitutes, ranked by how closely each one matches the Lunge With Jump on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Walking Lunge

   95% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Take a step forward with your right leg, lowering your body into a lunge position.
   3. Keep your torso upright and your front knee aligned with your ankle.
   4. Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
   5. Continue alternating legs and walking forward, maintaining a controlled and steady pace.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Lunge With Jump
   • Equipment: bodyweight only, the same as the Lunge With Jump
   • Body position: standing, the same as the Lunge With Jump
2. Play demonstration

   2. Forward Lunge

   94% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet hip-width apart and hands on your hips.
   2. Take a big step forward with your right foot, lowering your body into a lunge position.
   3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
   4. Push off with your right foot and return to the starting position.
   5. Repeat with your left leg, alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Lunge With Jump
   • Equipment: bodyweight only, the same as the Lunge With Jump
   • Body position: standing, the same as the Lunge With Jump
3. Play demonstration

   3. Weighted Lunge With Swing

   90% match

   • Glutes
   • Weighted
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a weight in each hand.
   2. Take a step forward with your right foot, lowering your body into a lunge position.
   3. As you lunge forward, swing the weights forward and upward, keeping your arms straight.
   4. Push off with your right foot and return to the starting position, swinging the weights back down.
   5. Repeat with your left foot and continue alternating legs for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Lunge With Jump
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Lunge With Jump
4. Play demonstration

   4. Kettlebell Lunge Pass Through

   86% match

   • Glutes
   • Kettlebell
   • Intermediate
   • Compound

   A good swap when you have a kettlebell to work with, and it still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
   2. Take a step forward with your right foot, lowering your body into a lunge position.
   3. As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand.
   4. Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand.
   5. Repeat the lunge on the opposite side, passing the kettlebell under your left thigh.
   6. Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Lunge With Jump
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Lunge With Jump
5. 

   5. Alternate Leg Diagonal Bound

   85% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the quads rather than the glutes.

   How to perform this exercise

   1. Assume a comfortable stance with one foot slightly in front of the other.
   2. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
   3. It may help to use a line on the ground to guage distance from side to side.
   4. Repeat the sequence with the other leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, not glutes
   • Equipment: bodyweight only, the same as the Lunge With Jump
   • Body position: standing, the same as the Lunge With Jump
6. 

   6. Box Skip

   84% match

   • Glutes
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. You will need several boxes lined up about 8 feet apart.
   2. Begin facing the first box with one leg slightly behind the other.
   3. Drive off the back leg, attempting to gain as much height with the hips as possible.
   4. Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
   5. Then, step to the next box and repeat.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Lunge With Jump
   • Equipment: bodyweight only, the same as the Lunge With Jump
   • Body position: standing, the same as the Lunge With Jump
7. Play demonstration

   7. Monster Walk

   84% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place a resistance band around your ankles.
   2. Stand with your feet shoulder-width apart and slightly bend your knees.
   3. Take a step to the side with your right foot, maintaining tension on the resistance band.
   4. Follow with your left foot, stepping to the side to return to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Lunge With Jump
   • Equipment: bodyweight only, the same as the Lunge With Jump
   • Body position: standing, the same as the Lunge With Jump
8. Play demonstration

   8. Smith Sprint Lunge

   81% match

   • Glutes
   • Smith-machine
   • Advanced
   • Compound

   How to perform this exercise

   1. Set up the smith machine with the barbell at hip height.
   2. Stand facing away from the machine with your feet shoulder-width apart.
   3. Step back with your right foot and place it on the barbell, resting the top of your foot on the bar.
   4. Bend your left knee and lower your body into a lunge position, keeping your back straight.
   5. Push through your left heel to return to the starting position.
   6. Repeat on the other side, stepping back with your left foot.
   7. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Lunge With Jump
   • Equipment: a machine, not bodyweight only
   • Body position: standing, the same as the Lunge With Jump
9. Play demonstration

   9. Lunge With Twist

   80% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart.
   2. Take a step forward with your right foot, lowering your body into a lunge position.
   3. As you lunge, twist your torso to the right, bringing your left elbow towards your right knee.
   4. Pause for a moment, then return to the starting position.
   5. Repeat on the other side, stepping forward with your left foot and twisting your torso to the left.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, not glutes
   • Equipment: bodyweight only, the same as the Lunge With Jump
   • Body position: standing, the same as the Lunge With Jump
10. 

    10. Scissors Jump

    79% match

    • Quads
    • Bodyweight
    • Advanced
    • Compound

    How to perform this exercise

    1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
    2. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
    3. As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
    4. As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: quads, not glutes
    • Equipment: bodyweight only, the same as the Lunge With Jump
    • Body position: standing, the same as the Lunge With Jump