How To Perform Runner’s Jump

The Runner's Jump is an advanced lunge variation that challenges the power from the glutes, hamstrings, calves and core muscles! These can be used to finish off a workout or with other sport specific exercises.

Level/Difficulty: Advanced

Muscle Group(s): hips, legs, feet, core

Equipment: none

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Stride backwards, quickly stride forwards into a vertical jump, absorb bodyweight while landing and return to start

Before starting:

Be sure to take your time but strive to keep the reps as consecutive as possible.

1. Start this exercise in a lunge position - if the right leg is in front, bring the left hand near or on the floor beside the right foot. The right arm should also be brought behind the body and prepare to swing.

2. Push off the right leg and simultaneously swing/drive the left knee and right arm towards the ceiling and hop off the floor.

3. Land on the same take-off leg and return to the start to finish those reps before switching legs.