Bouncing lunge

The bouncing lunge is a bodyweight movement targeting the quads. It can be performed either for time or reps, and is often included as part of a fat-loss or athleticism-focused circuit workout.


  1. Builds strength and muscular endurance in the quads, as well as the glutes and hamstrings
  2. Works core strength to maintain position and keep a neutral spine
  3. Demands flexibility and mobility of the hip flexors
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Bouncing lunge Images


Bouncing lunge Instructions

Bouncing lunge muscle diagram