10 Best Lunge With Jump Alternatives for Home Workouts

The Lunge With Jump is done standing. Ranked closest by our scoring: the Walking Lunge, the Forward Lunge and the Weighted Lunge With Swing.

Lunge With JumpWatch the Lunge With Jump

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Lunge With Jump

The steps for the Lunge With Jump itself, so you can judge how close each substitute below really is.

Glutes, with quadriceps, hamstrings, calves · Bodyweight · Advanced · Compound

  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. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
  4. Land softly with your left foot forward and immediately lower your body into a lunge position.
  5. Continue alternating between lunges and jumps for the desired number of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Walking LungePlay demonstration

    1. Walking Lunge

    95% match

    Glutes · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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
  4. Kettlebell Lunge Pass ThroughPlay demonstration

    4. Kettlebell Lunge Pass Through

    86% match

    Glutes · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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. Alternate Leg Diagonal Bound

    5. Alternate Leg Diagonal Bound

    85% match

    Quads · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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

Why You Might Need a Lunge With Jump Alternative

You may need substitutes because jumping lunges demand high impact, rapid eccentric control, and good balance, factors that aggravate knee pain, ankle issues, or fatigue. Alternatives let you preserve the hip extension and unilateral loading that stimulate the glutes while lowering peak joint forces and fall risk. For rehab or hypertrophy, slow eccentrics (3–4 seconds) increase time under tension and glute recruitment. To maintain power with less impact, use explosive step-ups or squat-to-stand drives that emphasize concentric hip extension while you focus on landing mechanics and core bracing.

Lunge With Jump FAQ

What muscles does Lunge With Jump work?

Lunge With Jump primarily targets the gluteus maximus and quadriceps, with secondary work from hamstrings, calves, and hip stabilizers. The movement requires eccentric control of the front leg and explosive concentric hip extension; drive through the front heel to maximize glute activation and absorb landing with bent hips and knees.

What is the best bodyweight alternative to Lunge With Jump?

The Bulgarian split squat is the top bodyweight substitute because it preserves unilateral loading and strong hip extension. Cue a tall torso, drop the back knee straight down, and drive the front heel to stand; add a slow 3–4 second descent to increase glute tension if you lack external load.

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